12 / 18 / 2014

Pre WOD
General warmup. The hamstrings, hips, calves and overhead position are the focus today.

Deadlift
3 – 3 – 3 – 3 – 3 – 3
*Progressive loading, dead start, clean grip

We are going to continue to work on our leg drive with these Deadlifts from the dead start, as well as the functionality of the clean grip. Warmup well, start moderately heavy, and add weight each set.

Amrap 15 min
30 Double Unders
6 Hang Power Snatch, 115 / 75

The WOD is an Open style workout similar to 14.1. With the addition of a scaled Open division for 2015 it is safe to say that the rxd Open workouts will be more difficult than in the past. 15 minutes will be daunting with the volume of Double Unders and the weight of the Hang Power Snatches, so work and rest appropriately.

Post WOD
Roll the calves and achilles, lax shoulders, t-spine and traps

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