4/24/12

Great job on the hero WOD yesterday. It's a long, loud workout and I can imagine everyone is feeling pretty fried today.
Watch the MobilityWOD video posted below to both recover high-rep swings, cleans and box jumps, and prep for this workout.
As far as weight goes, you don't need to be at maximal load on the deadlifts. I want everyone to be focusing on positions.



Warmup:
Easy 500m row, loosen up
Roll out your glutes and hamstrings on a lax ball
Partner shoulder internal rotation mob to prep for dips
Light deadlifts
Pushups

WOD:
5 rounds
3 heavyish Deadlifts
AMRAP ring dips (scale down to either bar dips or ring pushups, then bar dips with band assistance or jumping dips)
Rest as needed between rounds

Cooldown:
Do a few sets of Toes2Bar or Knees2Elbows

Get organized before you grab the bar! At the bottom of your setup, before you pull off the ground, try to get your chest as high as possible while keeping your abs squeezed.
On the dips remember to keep your shoulder blades pinched back and elbows is. First move is to load your shoulder forward and down (same way you load your hips back when you squat!)