4/1/14

Hey, guys! No long post today. Maybe later on this week. Here's today's workout!

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Dive Bombers

Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Athlete's Choice - 2min

Skill/Strength
Handstand Walks - 10min

WOD
21-15-9 Reps for time
Deadlift (225/135)
T2B

Athlete Track
Metcon:
8 Rounds
15 Max Effort Rowing Pulls
:30 Rest

Skill/Strength:
12 Rounds
:20 Hollow Body Rocks
:10 Rest

WOD:
10 RFT
10 DU
5 Dumbbell Burpee Box Overs (50/35)(24/20)

That's all, folks!