Friday March 24th

March 24, 2017

 



The Open finale is upon us.

10 Rounds:
9 thrusters 95/65 Sc 65/45
35 double unders Sc singles
(40:00 min cap)

Warm up:
Spend at least 10 minutes on a lacrosse ball.
Roll out front/rear deltoids. Both shoulder blades, serratus.
TAKE YOUR TIME.
90 thrusters and a WHOLE lot of jump roping you need those shoulders to be wide open.

From there aerobic warm up:
Spend :45 seconds on the rower
-then-
15 lateral step ups
15 goblet squats
:30 hs hold
15 KBs
15 pull-ups
Returning to the rower for :45 between each movement.

Once complete, begin barbell warm up:
-Good mornings
-back squats
-strict press
-front rack stretching + a few empty barbell thrusters.
Begin adding weight, you shouldn't need many warm up thrusters.

Once to your WOD weight run through a few rounds watching the clock feeing out your pacing. Go to fast, go to slow, see what each feels like.

Competing a few rounds of this shouldn't wreck you.
IF IT WILL, DON'T DO IT!
🤙🏽 enjoy!

Non open athletes:
Follow same warm up protocol
Then proceed to this dandy:

ME cals in 2:00 AB ( x3)
accumulate :
1:00 dead hang:
(regular /suppinated/ switch grip)
25 strict DB press while resting
(FULL REST BETWEEN ROUNDS) 

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