Monday 140901

Week 5 Day 1 

Warmup:

5 min Sled work

5 min Airdyne

10 min lower body stretching

Main:

Concentric Goodmorning 1 Rep Max

Then

80% x AMRAP 

Assistance:

Russian KBS: 3 x 1 min on then 1 min off ( for total reps - do not let go of KB)

Hip extension: 5 x 25 using weight 

Reverse Hypers: 3 x 25 ( Start with weight from week 3 day 1)

Weighted planks: 3 x 1 min ( 3 45# plates/ 1 plate, 1 25# plate)

Rest 1 -2 hours

WOD:

Row 250

25 Pullups

25 Burpees

Row 250

For time 

rest exactly 4 min between sets

Repeat 4 x

AOD