7/8/14

DAILY PROGRAM

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

Skill/Strength
1-1/4 Back Squat 2-2-2-2-2-2-2

WOD
For time
Buy-in: 1500m Row
Then…
3 Rounds
10 Deadlifts (315/215)
12 OTB Burpees

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


ATHLETE PROGRAM

Metcon
Run 10x100m, 1:00 Rest

Skill/Strength
EMOM for 12min
1 High Hang Power Clean
2 Pause Front Squats, 3sec Hold

Accessory
6 Rounds
10 Weighted Back Extensions
10 Weighted GHD Sit-ups