6/24/14

DAILY PROGRAM

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

Mobility
Roll Front/Back of Shoulder - 1min/section
Athlete Choice - 2min

Skill/Strength
Bench Press 5-5-5-3-3-3-3-3

WOD
10-9-8-7…1 Reps for time
Push Press (95/65)
Box Jumps (30/24)


ATHLETE PROGRAM

Metcon
AMRAP in 10min
15 Slam Balls
15 Push-ups

Skill/Strength
Weighted Ring Dips 7-7-7-7-7

Accessory
6 Rounds
2 Turkish Get Ups
6 Reverse Flys