14 Mar WOD- Saturday, March 14- Open 14.3

Posted at 18:00h in WOD by

Class is 9:30am-11:30am, 1st heat will roll out around 10am.
When you come in, sign up for a heat, check in and start the warm up.
$5 drop-in for non-members.
Not registered for the open? No problem! You can modify the workouts as needed and still join in on the fun.

WOD: CF Games Open 14.3

    8 min AMRAP
    10 DL 135/95
    15 Box Jumps 24/20
    15 DL 185/135
    15 Box Jumps 24/20
    20 DL 225/155
    15 Box Jumps 24/20
    25 DL 275/185
    15 Box Jumps 24/20
    30 DL 315/205
    15 Box Jumps 24/20
    35 DL 365/225
    15 Box Jumps 24/20

WOD Prep with Yasmen– How to prepare your body before the WOD
1. QL Warm-Up and Stretch– Spend 2 min
2. Hamstring Floss– 90 sec-2 min each leg
3. Barbell Calf Smash

WOD Recovery with Yasmen- YOU WILL NEED THIS!!
1. Low Back Recovery with Ball(s)

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Check out Eugenio and Marciano doing the WOD, and what advice they have for you:

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