Monday 150105

Week 11 Day 1:

Main:

1 RM Box squat with chains

then 90% for reps

Assistance:

EMOM x 10 x 3 Hang Clean @ 80% 

Seated Hamstring curls 4 x 50 lighter weight from last week

Land mine Chopper: 4 x 30

WOD:

50 Wall Balls 30/20

30 Burpees

20 Muscle ups

30 Burpees

50 Wall Balls 

For Time

Finisher: 

800m Sled drag 135/90 AFAP/NFT

AOD