6/9/14

DAILY PROGRAM

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

Mobility
Roll Hamstrings - 1min/side
Couch Stretch - 1min/side
Athlete Choice - 2min

Skill/Strength
Front Squat
2x9 @ 70% + 20lbs
3x7 @ 75% + 20lbs

WOD
10-9-8-7…1
Hang Squat Clean (135/95)
Pull-ups


ATHLETE PROGRAM

Metcon
Row 3x4:00/2:00

Skill/Strength
Barbell Rows
5-5-5-5-5-5

Accessory
10 Rounds
1 Sled Push, 25m (Make it heavy)
1 Legless Rope Climb