3/20/14

GYM PROGRAM

Warm-up
Row 500m
3 Rounds :20/:05
Jumping Jacks
Dislocates
PVC OHS

Mountain Climbers

Mobility
Roll Calves - 1min/leg
Roll Front of Shoulders w/LAX Ball - 1min/side
Athlete Choice - 2min

Skill/Strength
Weighted Strict Pull-ups 3-3-3-3-3

WOD
21-15-9 Reps for time
Push Jerk (155/105)
Box Jump (30/24)
10:00 cap

Athlete Track
Metcon:
8:00 Row for Distance

Mobility:
Roll Front/Back of Shoulder w/LAX Ball - 1min/section
Shoulder Mash - 1min/side
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Couch Stretch - 1min

8 Rounds
:30 on/:15 off
Hollow Body Rocks
Superman Holds