5/5/14

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
Back Squat
2x9 @ 70% + 20lbs.
3x7 @ 75% + 20lbs.

WOD
"Fran"
21-15-9 Reps for time
Thrusters (95/65)
Pull-ups


ATHLETE TRACK

Warm-up
Row 15 Rounds :20/:10

Skill/Strength
Strict Press 6x6 @ 70% + 10lbs.

Accessory
6 Rounds
6 HSPU
10 Dumbbell Snatches (alt. arms)