6/23/14

DAILY PROGRAM

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

Mobility
Pigeon Stretch - 1min/side
Roll Lats - 1min/side
Athlete Choice - 2min

Skill/Strength
Front Squat 1-1-1-1-1

WOD
3 Rounds for time
12 Squat Cleans (135/95)
12 C2B Pull-ups


ATHLETE PROGRAM

Metcon
Run 10x200m, 1:00 Rest

Skill/Strength
Snatch Grip Deadlift 2-2-2-2-2-2

Accessory
5 Rounds
10 Russian KB Swings
2 Legless Rope Climbs