Monday 140210

Warmup:

5 min air dyne

5 min bands to hips and shoulders

5 min erg

Main:

OHS 1 rm

Assistance:

EMOMx 12 x 2 Front squat 65% with chains

Super set (ss)

5 ghd sit-ups

WOD: ( not for time)

( will need partner for runs)

9 DL 315/205 

1 x 20m band sprint 

9 muscle up 

6 DL 

2 x 20 m band sprints ( rest 10 sec)

6 muscle up 

3 DL 

3 x 20 m band sprints ( rest 10 sec)

3 muscle up 

Rest 10 min

Cardio:

Death by 10m  starting at 10m

Finisher:

Hypers 3 x 30 light

ss

3 x 1 min plank

AOD