January 6, 2014

Warm up:

3x 300m row

10 pistols - increasing weight every set

bands to hips and hams

Main:

Concentric GM with chains for  heavy double

Assistance:

A:

3 x 1min max reps 1 Squat + 1 Good Morning  @ 135/95

B:

EMOM x 15 x 2 Power clean 70%

WOD:

8 Rounds

100 meter run

8 Kettle Bell Swings 70/53#

5 Pull Ups

For Time

Finish with 3 x 20 Heavy Hypers

AOD