Thursday 141218

Week 8 Day 4

Main:

Box Squat ( use same bands as last week) 10 x 2 @ 55%

Assistance:
Power Clean EMOM x 12 x 2 @ 55%
Weighted pistols: 5 x 10
Standing Band Abs: 4 x 40


WOD:

3 Min Amrap:
5 Thruster 135/95
5 Pullups

rest 3 min

5 min Amrap:
5 Deadlift 185/115
5 HSPU

rest 5 min

7 min Amrap:
5 Back Squat 225/135
5 Muscle Ups - bar or rings - choose one

rest 7 min

9 min:
Max Cal on Airdyne

AOD