4/11/14

Happy Friday, everyone! Here's today's stuff. More sappy blogging later. :)

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

Mobility
Roll Back - 1min
Roll Front of Shoulder - 1min/side
Athlete's Choice - 3min

Skill/Strength
Deadlift 3-3-3-3-3

WOD
6 Rounds for time
10 Hang Cleans (155/105)
10 Front Rack Lunges (155/105)

Oly
EMOM for 15min
2 Clean High Pulls

EMOM for 15min
2 Snatch High Pulls

EMOM for 15min
1 Clean Grip Pull to Top of Knee w/2sec Pause
1 Snatch Grip Pull to Top of Knee w/2sec Pause

Athlete Track
Metcon:
Row 2000m
Rest 5min
Row 2000m

Strength:
Bench Press 8x4 @ 80% + 15lbs.

Super Set
5 Rounds
Max Effort Ring Dips
10 Weighted Back Extensions