1/28/14: Day 58

Hey, guys. Just to make sure everyone knows, there is no 5:30am class due to the "polar vortex" that seems to be sweeping through our neck of the woods. I know you're all tough and can brave the weather, but when schools are closed you know the rules! Here's today's afternoon workout.

GYM PROGRAM

Warm-up

Row 500m

2 Rounds

10 Dislocates

10 Overhead Lunges

10 Push-ups

10 Good Mornings

Mobility

Roll Hamstrings - 1min/leg

Shoulder Mash - 1min/side

Skill/Strength

EMOM for 12min

3 Right Arm Hanging DB Snatch

3 Left Arm Hanging DB Snatch

WOD

AMRAP in 20min

6 Deadlifts (155/105)

12 Bar-facing Burpees

18 DU

SMOLOV PROGRAM

Warm-up

Row 500m

2 Rounds

10 Dislocates

10 Overhead Lunges

10 Push-ups

10 Good Mornings

Mobility

Roll Quads - 1min/leg

Roll Hamstrings - 1min/leg

Shoulder Mash - 1min/side

Skill/Strength

EMOM for 12min

3 Right Arm Hanging DB Snatch

3 Left Arm Hanging DB Snatch

WOD

AMRAP in 20min

6 Deadlifts (155/105)

12 Bar-facing Burpees

18 DU

Squat Cycle

Off

That's all for today! I know I post the same thing for Smolov, but just go with it. Thanks!