March 14, 2014

Just in case you thought I was the only coach that preached about this stuff….

http://www.crossfitsurfcityusa.com/2014/03/03/crossfit-101-22-rules-avoid-athlete/

The WOD for today is going to be based off of the Open WOD 14.3.  If you are in the Open I do not want you doing the strength portion today, I want you preparing for the WOD.  Other class members you will do both the strength and the WOD.

Strength:
Deadlift 5RM

WOD:
8min AMRAP
10 Deadlifts (225/155)
15 Box Jumps (24/20)