Monday 140127

Warmup:

3 x 10 of each of the following 

Hypers

GHD sit-up

GHD back ext.

300 m row

Main:

Find a 1 rep max Good morning

Then take 60% and hit max rep good morning and squat combo x 2 sets rest 90 sec between.

Assistance:

EMOM x 15 x 2 x 70% Power Snatch (tap and go)

WOD:

12min Amrap 

10 OHS 95/65

200m run

Abs:

5 min Lsit (as long as possible)

AOD