4/12/14

Hey, guys. Finishing up the week! You've earned a solid rest day on Sunday, so do nothing, or at least keep it to a minimum with some skill work possibly. Here's today's workout!

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

Mobility
Front Rack Band - 1min/side
Roll Lats - 1min/side
Athlete's Choice - 2min

Skill/Strength
Split Jerk 1-1-1-1-1-1-1

WOD
"Mary"
AMRAP in 20min
5 HSPU
10 Pistols
15 Pull-ups

Athlete Track
Metcon:
20 Rounds
Row :30
Rest :15

Strength:
Bench Press 10x3 @ 85% + 15lbs.

Super Set
4 Rounds
10 Overhead KB Squats (5R/5L)
15 GHD Sit-ups

Good luck!