Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers
Mobility
Roll Quads - 1min/leg
Roll T-Spine - 1min
Athlete Choice - 3min
Skill/Strength
Back Squat
4x5 @ 80% + 10lbs.
5x3 @ 85% + 10lbs.
WOD
4 Rounds for time
Run 400m
10 HSPU
ATHLETE TRACK
Metcon
Row 3x1000m, 4:00 Rest
Skill/Strength
Strict Press 7x5 @ 75%
Accessory
Death by Ring Dips
See instructions from yesterday
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