4/18/14

Keepin it short today, guys. Here it is!

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

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

Skill/Strength
Handstand Walks - 10min

WOD
21-15-9 Reps for time
T2B
Shoulder to Overhead (155/105)

Oly
Spend 1 Hour working toward 60 Squat Snatches.
Move up in weight as needed.
Focus on form over load.

Athlete Track
Metcon:
20 Rounds
:20 Row
:10 Rest

Skill/Strength:
5 Attempts @ Max Effort Handstand Hold

Super Set:
5 Rounds
Max Effort Weighted Push-ups
20 GHD Sit-ups