4/2/14

Hey, guys! Should be a good Wednesday. Really excited about the workouts today. The rowing should be awful, and "DT" is one of my favorite hero WOD's. Do your best and work hard. Lighter day this Thursday. Get it!

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

Mobility
Roll Front of Shoulders - 1min/side
Couch Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
Strict Press 5x5 @ 75%, 2:00 int

WOD
"DT"
5 Rounds for time
12 Deadlifts (155/105)
9 Hang Cleans (155/105)
6 Push Jerks (155/105)

Oly Program
EMOM for 15min
1 High Hang Squat Clean

EMOM for 15min
1 Low Hang Squat Clean

EMOM for 15min
1 Full Squat Clean

Athlete Track
Metcon:
Row 2000m
Rest 3:00
Row 1500m
Rest 2:00
Row 1000m
Rest 1:00
Row 500m

Skill/Strength:
Bench Press 7x5 @ 75% + 10lbs.

WOD:
Off

Big day today guys. Finish strong!