December 2, 2013

WaRm up:

3 x row 300m 

3 x 10 weighted pistols 5/5

3 x max distance hands stand walk (up to 30m)

Super set and stretch between as needed

Main:

Hip stretch1RM Pin Deadlift (knees) 

Assistance:

Low bar back Squat: EMOM x 10 x 2 x 60% 

WOD:

Quarter Gone Bad  

5 Rounds 

Thrusters 135/95

Weighted Pull Ups  50/30

Burpees 

15 seconds of work and rest for 45 seconds    

Cardio and core:

Sprint 1min on rower for distance

90 sec plank

Rest 1 min

Sprint 1 min on airdyne for distance 

60 sec weighted plank w 45/25

Rest 1 min

Then in 4min

Run 600m max rep ghd sit-ups 

As fast as possible!

Finish:

100 x light hypers 

AOD