1 April 2014

Warm Up:
Dynamics
3 x 10 dowel good mornings
10 inch worms
Scorpion & iron cross
3 x 30 sec hold garland pose
Mobility to include hip/achilles/calf

Warm up set:  5 x 3 Deadlifts (incr weight until at WOD weight)

WOD:
2013 Regional WOD:
21-15-9 Deadlifts/Box Jumps (315/205)(30"/24")

If you are not rx'ing this wod, 70% of your 1RM would be the equivalent modified weight scheme or guideline. Pick a weight that you will be able to maintain good neutral spine position throughout.

Silvers:
Warm Up:  Same as above, add squat therapy

Warm up set:  5 x 3 Deadlifts (incr weight until at WOD weight)

21-15-9 Deadlifts/Box Jumps (or step ups)