Thursday 141225

Week 9 Day 4

Main:

Box Squat(Use Heavy Bands)10 x 2 @ 60%

Assistance:
Power Clean EMOM x 15 x 2 @ 80%
Weighted pistols 5 x 10
Standing Band Abs: 4 x 50

WOD:

5 Bar Muscle ups
21 Cal Assault Bike
5 Thrusters 135/95
For time
Rest 2 min
Repeat 7 Rounds

AOD