Monday 140203

Warmup:

Hips and hams for 5 min

Airdyne for 5 min 

Hips and hams for 5 min

Main:

Deadlift a max with monster mini bands 

Then 80% for max reps  with bands

Then 80% for max reps without bands

Assistance:

EMOM x 10 x 2 x 60% box front squat with chains

WOD:

12-9-6

Power Clean 185/125 

Ring dips 

Rest 5 min

WOD:

8 x 

1-50 prowler sprints with 180/100

10 ghd sit-ups 

Rest 90sec

AOD