WOD Friday, March 14


WOD- 14.3
10 deadlifts (135/95)
15 box jumps (24/20)
15 deadlifts (185/135)
15 box jumps
20 deadlifts (225/155)
15 box jumps
25 deadlifts (275/185)
15 box jumps
30 deadlifts, 30 reps (315/205)
15 box jumps
35 deadlifts, 35 reps (365/225)
15 box jumps


As you guys can see, 14.3 involves some heavy deadlifts. We want to tell all of you to be careful during this WOD. Deadlifts are the movement in CF that cause the most amount of injuries! Done wrong, or sloppy, you can do some serious damage to your back. Although this is a competition, remember that we are always training for tomorrow. Do not destroy your back today, and then have to rehab for two/three weeks.
If you are warming up on your own, be sure to take some extra time getting your posterior chain ready for this WOD. Spend some time on the double lacrosse balls, foam roller, maybe even heating pad. Also, it is going to be very important after your WOD to take some time stretching and rolling your back out. We can not stress it enough, one wrong deadlift and you can be done training for quit some time. So be careful, be smart, and use your legs to lift that bar on every rep!

Also- because this WOD will require so many bumpers to be used, we may end of up having to run smaller and additional heats this evening. Perhaps two heats every 30 minute window. Heats that are up will hopefully go within that half hour.