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Wodify

WOD 01/21/15

January 20, 2015

Box squat parallel: 55% Bar 25%, Chain weight, 12 x 2

WOD: AMRAP in 15 minutes of:
5 Box jumps (24/20”)
10 KB swings, Unbroken (53/35 lbs)
15 Sit ups

Post WOD mobility: Pec smash and doorway stretch

11:00 Strength Class   MAX EFFORT UPPER
Lift: 2 board press, heavy single
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 stretch, doorway stretch

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