Thursday 140814

Week 2 Day 4

Warm Up:
Hip and Hams for 10 min

Box jumps from seated position 5 x 5 ( increasing height)

Main:

D.E. Box squats:  10 x 2 @ 70%

D.E. Deads: 10 x 1 @ 70%

Assistance:

GHR: 3 x Amrap

Back ext: 3 x 25 20/10# 

Hypers: 3x25 

OH Situps: 3 x 8

Rest 1-2 Hours

WOD:

21-18-15-12-9-6-3

Thruster 95/65

Bar over burpee

Rest 10 min

30 min Airdyne (NFT)

AOD