6/17/14

DAILY PROGRAM

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

Mobility
Roll Hamstrings - 1min/side
Banded Hip Flexor Pull - 1min/side
Athlete Choice - 2min

Skill/Strength
EMOM for 8min
3 Strict Pull-ups
6 Strict T2B

WOD
"Lynne"
5 Rounds of Max Reps
Bench Press (BW)
Pull-ups

*Time is not a component in this WOD. Take breaks as long as you need. With that being said, try to keep the breaks reasonable (not 20min between each set).


ATHLETE PROGRAM

Metcon
AMRAP in 7min
10 Slam Balls (30/20)
10 Burpees

Skill/Strength
Muscle-up Transitions - 20min

Accessory
6 Rounds
6 Bent Over Dumbbell Rows (6/side)
8 Reverse Flys