5/30/14

DAILY PROGRAM

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

5 Dive Bombers

Mobility
Banded Hip Flexor Stretch - 1min/side
Roll Front of Shoulder - 1min/side
Athlete Choice - 2min

Skill/Strength
Front Squat
2x8 @ 75%
2x6 @ 80%
2x4 @ 85%
2x2 @ 90%

WOD
3 RFT
50 Wall Balls (20/14)
10 Snatches (135/95)


ATHLETE PROGRAM

Metcon
Off

Skill/Strength
Deadlift 3-3-3-3-3-3

Accessory
6 Rounds
50m Sled Push
25 Unbroken DU

Lots of squats today, guys. Hang tough, and you'll get a break over the weekend. What doesn't kill you makes you stronger!