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Wodify

WOD 01/14/15

January 13, 2015
2 board press: 35% Bar, 25% Chain weight: 9 x 3

WOD: EMOM for 12 minutes complete:
1 Muscle up
4 Burpees
8 Hanging cleans (95/65 lbs)
Post WOD mobility: Pec smash and doorway stretch 

11:00 Strength Class   MAX EFFORT UPPER
Lift: Bench press, heavy set of 3
Accessory work: 3 x 4-6 shoulder press, 3 x 10-15 standing barbell triceps ext, 
3 x 10-12 supinated grip, weighted pull ups, 3 x 12-15 banded face pulls, 3 x 30 V ups
Mobility: Scapular smash and band stretches, doorway stretch 
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