3/28/14

Open Workout 14.5. The last one!!!!

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Lunges w/Twist

Mobility
Roll Back of Shoulder w/LAX Ball - 1min/side
Roll Quads - 1min/side
Athlete's Choice - 2min

Skill/Strength
Front Box Squat 5x3 @ 85%

WOD
Open Workout 14.5
For time
21-18-15-12-9-6-3 Reps for time
Thruster (95/65)
Bar-Facing Burpee

Athlete Track
Metcon:
6 Rounds
1:00 Row
1:00 Rest

Skill/Strength:
Bench Press 8x4 @ 80%

WOD:
5 Rounds
15 GHD Sit-ups
10 Pull-ups