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Wodify

WOD 01/23/15

January 22, 2015

2 board press: 40% Bar, 25% Chain: 9×3

WOD: For time:
25 Knees to elbows
15 Shoulder to overhead (155/115 lbs)
20 KTE
10 Shoulder to overhead
15 KTE
5 Shoulder to overhead

Post WOD mobility: Athlete’s Goat

11:00 Strength Class  DYNAMIC LOWER
Lift: Box Squat, Below parallel: 50% Bar, 25% Chain: 10 x 2
Accessory work: 8 x 1 Deadlift 40% bar, 50% band, 3 x 25 Barbell good morning, 3 x 24 Barbell lunges,
 3 x 10 Dumbbell pullovers, 3 x 50 Sit ups
 Mobility: Glut./hamstring smash and stretch

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