7/3/14

DAILY PROGRAM

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

Mobility
Pigeon Stretch - 1min/side
Shoulder Mash - 1min/side
Athlete Choice - 2min

Skill/Strength
Off

WOD
"Chelsea"
EMOM for 30min
5 Pull-ups
10 Push-ups
15 Air Squats


ATHLETE PROGRAM

Metcon
AMRAP in 8min
10 K2E
10 Box Jumps (24/20)\

Skill/Strength
Weighted Pull-ups 6-6-6-6-6

Accessory
5 Rounds
10 Reverse Flys
15 GHD Sit-ups