5/28/14

DAILY PROGRAM

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

Mobility
Front Rack Band Stretch - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min

Skill/Strength
Front Squat
4x5 @ 80%
5x3 @ 85%

WOD
12-9-6 Reps for time
Clean and Jerk (135/95)
Over the Bar Burpees


ATHLETE PROGRAM

Metcon
Row 3x800m, 2:00 Rest

Strength
Barbell Rows 3-3-3-3-3-3

Accessory
5 Rounds
10 Russian Swings
1 Legless Rope Climb (15')