7/10/14

DAILY PROGRAM

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

Skill/Strength
EMOM for 10min
3 Strict C2B Pull-ups
3 Strict Ring Dips

WOD
21-15-9
2-fer-1 Wall Balls (20/14)
T2B

Mobility

Roll Quads - 1min/side

Roll Lats - 1min/side

Athlete Choice - 2min

ATHLETE PROGRAM

Metcon

Row 3x4:00/2:00

Skill/Strength

E2MOM for 30min

1 Muscle Snatch

1 Overhead Squat

1 Hang Snatch (Squat)

Accessory

800m Sled Push