6/10/14

DAILY PROGRAM

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

Mobility
Roll Back of Shoulders - 1min/side
Roll Lats - 1min/side
Athlete Choice - 2min

Skill/Strength
EMOM for 8min
4 Strict T2B
2 Deficit HSPU

WOD
30-20-10 Reps for time
Ring Dips
GHD Sit-ups


ATHLETE PROGRAM

Metcon
Off

Skill/Strength
Push Press 5-5-5-3-3-3-3-1-1-1

Accessory
6 Rounds
Max Effort Weighted Push-ups
15 Unbroken Wall Balls