3/18/14

Yo! No long talk today...maybe tomorrow! Just going to say, that you guys did awesome yesterday. You guys gave it your all no matter what, and it was awesome to watch. I know the Open has everyone up in a tizzy, but you guys continue to impress me despite what your Open score is. Keep up the good work!

GYM PROGRAM

Warm-up

Tabata DU

4 Rounds

10 Dislocates

10 Straddle Plate Jumps

10 Barbell Good Mornings

10 Push-ups

Mobility

Roll Back of Shoulders w/LAX Ball - 1min/side

Roll Hamstrings - 1min/leg

Athlete's Choice - 2min

Skill/Strength

EMOM for 10min

5 Wall Balls (20/14)

5 Barbell Rows (135/95)

WOD

AMRAP in 9min

5 Hang Squat Cleans (155/105)

5 Burpee Box Overs

Athlete Track

Metcon:

6:00 Row for Distance

Skill/Strength:

Speed Jerks 3-3-3-3-3

*Talk to Justin about form for these!

WOD:

For time

1 Rope Climb (15')

25 Box Jumps (24/20)

2 Rope Climbs (15')

20 Box Jumps (24/20)

3 Rope Climbs (15')

15 Box Jumps (24/20)

4 Rope Climbs (15')

10 Box Jumps (24/20)

5 Rope Climbs (15')

5 Box Jumps

Do work today!