Monday 140908

WEEK 6 DAY 1

Warmup: 

5 Min prowler 

5 Min Assault

10-20 min hip/hams/lowerback

Main:

Sumo Deadlift: 1 Rep Max

Then 80% for Max Reps

Assistance:

Russian KBS: 1 min on 1min off x 4 Sets

Hip extension: 5 x 25 reps

Hypers: 3 x 25 ( add weight from last week)

Planks: 4 x 1 min ( use same weight from last week)

Rest 1 - 2 hours

WOD:

7 Front Squat (185/115 from the floor)

30 Cal Assault

For Time

Rest 2-3 min

Repeat 7 x

AOD