4/28/14

Hey!!! It's on time!!! Still gonna keep it short though. Here it is!

DAILY PROGRAM

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

Mobility
Banded Hip Flexor Pull - 1min/leg
Front Rack Band Stretch - 1min/side
Athlete Choice - 2min

Skill/Strength
Back Squat
2x9 @ 70% + 10lbs.
3x7 @ 75% + 10lbs.

WOD
21-15-9
Hang Squat Clean (155/105)
Ring Dips


ATHLETE TRACK

Metcon
Row 2x1500m, 5:00 Rest

Skill/Strength
Strict Press 6x6 @ 70%

Accessory
Death by Push-ups
Do 1 Push-up on minute 1
2 Push-ups on minute 2
3 Push-ups on minute 3
...until you can't get the number of reps on the minute you are on

That's all, folks!