WOD: Saturday, March 8, 2014

If you are registered for the Open and have not done 14.2, show up at 9:15 a.m., 10:15 a.m., or 11:15 a.m.

(A) Barbell Quad Snatch Stretch and Barbell Overhead Squats

(B) CrossFit Open Workout 14.2

  • We will go over standards for the WOD ... we will probably run several short heats, with athletes who think they can get past the first, second, or third round going together.
  • If you are scaling (not registered for the Open), you will be capped at 3 rounds (so make it as hard as possible)
  • If you did 14.2 on Thursday or Friday, you may do a 1K row for time instead or cheer on your teammates/classmates

(C) Find a 5 Rep Max Sumo Deadlift, then

  • 1x5 @ 90%
  • 3x5 @ 85-90%

(D) Accumulate 2 minutes of a Plank Hold in 3 Minutes

(E) 50 Catcows followed by soft tissue work on legs and back (if time expires and the next class needs the space, you may do this upstairs in the stretch area)

Megan. Tamed beast. Photo by Rafael Vega