5/8/14

DAILY PROGRAM

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

Mobility
Roll Back of Shoulder - 1min/side
Partner Superman Stretch - 1min/partner
Athlete Choice - 2min

Skill/Strength
High Hang Power Snatch 2-2-2-2-2-2

WOD
AMRAP in 10min
5 Deadlifts (315/215)
10 C2B Pull-ups


ATHLETE TRACK

Metcon
Off

Skill/Strength
Barbell Rows 3-3-3-3-3-3-3-3
Then…
AMRAP in 2:00
Ring Rows

Accessory
14 Rounds :20/:10
Hollow Body Rocks