6/4/14

DAILY PROGRAM

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

Mobility
Front Rack Band Stretch - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min

Skill/Strength
Front Squat
4x5 @ 80% + 10lbs
5x3 @ 85% + 10lbs

WOD
For time
400m Yoke Carry (360/245)
1-Mile Run


ATHLETE PROGRAM

Metcon
Row 4x500m, :30 Rest

Skill/Strength
Ring Dips 3-3-3-3-3-3-3

Accessory
10-9-8-7…1
GHD Sit-ups
Thruster (95/65)