Tuesday 140121

Warm up:

5 x 30m Sled pulls and push with light weight  

Tabata airdyne building up speed

Main:

Weighted pullup max

Weighted dip max

Assistance:

EMOM x 3 x 9 x 65% bench with chains  

Super set 5 - 7 ghd sit-ups 

WOD:

A:

5 rounds

Row 250 

10 DB push press 50/30 

For time

(Rest 3 min total)

B:

5 x 

Run 300m 

7 bar muscle ups

Rest 1 min

Post times

(Rest 3 min total)

C:

5 min amrap

30 dubs

5 thrusters 135/95

For rounds and reps

Finish with 10 min handstand practice

AOD