4/9/14

Hey, guys! So...about yesterday. Oops! I'm sure you all survived with one day missing. My bad. Anyway, I'm heading to coach in a few, so I gotta post this quick. Good luck today!

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

Mobility
Shoulder Mash - 1min/side
Roll Quads - 1min/side
Athlete's Choice - 2min

Skill/Strength
Behind the Neck Snatch Grip Push Press 5-5-5-5-5

WOD
AMRAP in 12min
3 Deadlifts (315/215)
6 HSPU
9 T2B

Oly
EMOM for 15min
1 Sotts Press

EMOM for 15min
1 OHS w/5sec hold at bottom

EMOM for 15min
1 Snatch Balance

Athlete Track
Metcon:
Row 200m
Rest 2:00
Row 400m
Rest 2:00
Row 600m
Rest 2:00
Row 800m
Rest 2:00
Row 1000m

Strength:
Bench Press 7x5 @ 75% + 15lbs.

Super Set
Barbell Row 4x6
Weighted Pull-up 4x6