4/23/14

Today's workout is actually up on time! It's just something about Tuesdays... Anyway, here it is!

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

Mobility
Roll Front/Back of Shoulder - 1min/part
Athlete Choice - 2min

Skill/Strength
Back Squat
4x5 @ 80%
5x3 @ 85%

WOD
3 Rounds for Reps
1:00 Front Rack Lunges (95/65)
1:00 SDHP (95/65)
1:00 Pull-ups
1:00 KB Swings
1:00 Rest

Athlete Track
Metcon:
Row 8x400m, 2:00 Rest

Skill/Strength:
Snatch Grip Deadlift 3-3-3-3-3

Accessory:
6 Rounds
10 Heavy Russian Swings
10 Ring Rows