6/13/14

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% + 10lbs
2x6 @ 80% + 10lbs
2x4 @ 85% + 10lbs
2x2 @ 90% + 10lbs

WOD
21-15-9 Reps for time
Power Snatch (95/65)
Over the Bar Burpees


ATHLETE PROGRAM

Metcon
Row 8x500m, 2:00 Rest

Skill/Strength
Deadlift 5-5-5-5-5-5

Accessory
5 Rounds
6 Klokov Pulls
6 Weighted Pull-ups