Thursday 140904

Week 5 Day 4

Warmup:

Prowler: 4 x 40m ( light weight)

Pistols: 3 x 10 total

Airdyne: 5 min

Main:

D.E. Box Squats w/ chains: 10 x 2 @ 55%

D.E.  Deficit deadlift (3 inch): 10 x 1 @ 60%

Assistance:

Hypers: 5x25 (Light)

Planks 3 x 90 sec (45/25)

GHD Situps: 3 x 25

WOD:

5 rounds:

10 Thrusters 95/65

10 Burpees ( Two hand touch 9 foot target/ 8 foot target)

Rest 5-10 min

5 Rounds:

10 OHS (95/65)

20 Cal Assault

30 KBS 53/35

40 Double unders

AOD