6/25/14

DAILY PROGRAM

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

Mobility
Roll Quads - 1min/side
Roll Calves - 1min/side
Athlete Choice - 2min

Skill/Strength
Deadlift 8-8-8-8-8

WOD
Tabata for max reps
Amer. KB Swings (72/53)
Goblet Squats (72/53)
KB SDHP (72/53)


ATHLETE PROGRAM

Metcon
Run 4x800m, 2:30 Rest

Skill/Strength
Below the Knee Hang Snatch 2-2-2-2-2-2-2

Accessory
Set a timer for 5:00. Establish 3:00 in the L-Sit position on Parallettes.