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Friday 140314

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:

Functional Fitness Open 14.3

AMRAP in 8 Minutes:

10 Deadlifts, 135/95
15 Box Jumps, 24/20
15 Deadlifts, 185/135
15 Box Jumps, 24/20
20 Deadlifts, 225/155
15 Box Jumps, 24/20
25 Deadlifts, 275/185
15 Box Jumps, 24/20
30 Deadlifts, 315/205
15 Box Jumps, 24/20
35 Deadlifts, 365/225
15 Box Jumps, 24/20

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: Skill:
WOD:
Functional Fitness Open 14.3 AMRAP in 8 Minutes: 10 Deadlifts, 135/95 15 Box Jumps, 24/20 15 Deadlifts, 185/135 15 Box Jumps, 24/20 20 Deadlifts, 225/155 15 Box Jumps, 24/20 25 Deadlifts, 275/185 15 Box Jumps, 24/20 30 Deadlifts, 315/205 15 Box Jumps, 24/20 35 Deadlifts, 365/225 15 Box Jumps, 24/20	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:

Functional Fitness Open 14.3

AMRAP in 8 Minutes:

10 Deadlifts, 135/95
15 Box Jumps, 24/20
15 Deadlifts, 185/135
15 Box Jumps, 24/20
20 Deadlifts, 225/155
15 Box Jumps, 24/20
25 Deadlifts, 275/185
15 Box Jumps, 24/20
30 Deadlifts, 315/205
15 Box Jumps, 24/20
35 Deadlifts, 365/225
15 Box Jumps, 24/20

Additional:

Mobility

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