4/25/14

A little late tonight, but it's here! Good luck!

DAILY PROGRAM

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

Mobility
Couch Stretch - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min

Skill/Strength
Back Squat
2x8 @ 75%
2x6 @ 80%
2x4 @ 85%
2x2 @ 90%

WOD
For time
Run 800m
Then...
21-15-9
KB Swings (72/53)
Pull-ups
Then…
Run 800m


ATHLETE TRACK

Metcon
Row 10x200m, 1:00 Rest

Skill/Strength
EMOM for 10min
5 Barbell Rows
1 Rope Climb

Accessory
10-9-8-7…1 Reps
T2B
Weighted Back Extensions

That's all for today!