5/12/14

DAILY PROGRAM

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

Mobility
Roll Hamstrings - 1min/side
Couch Stretch - 1min/side
Athlete Choice - 2min

Skill/Strength
Deload (Off)

WOD
"Danny"
AMRAP in 20min
30 Box Jumps (24/20)
20 Push Press (115/75)


ATHLETE TRACK

Metcon
Row 5x800m, 2:00 Rest

Skill/Strength
Strict Press 6x6 @ 70% + 15lbs.

Accessory
10 Rounds
5 Russian Swings (124/88)
5 HSPU