Workout of the Day September 25, 2014

Team Limitless on the Podium at ROTS.
Warm-up-
Iso/Stab-Iron scap Protocol Bear Hugs and Snow Angels post workout
Gymnastics-None
Strength- Overhead Squat 3 RM, then 1 set max reps at 85%
Skill Transfer/Olympic- none
WOD- 5 Rounds
Run 200m
10 Alternating DB Snatches
Plank hold for 30 seconds