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Wodify

WOD 04/17/15

April 16, 2015

Bench press: 9 x 3 40% bar, 25% chain weight

WOD: For time:
20-18-16-14-12-10 of:
Push ups
Unbroken Russian KB swings (53/35 lbs)

Post WOD mobility: Pec and lat. smash and stretch

 11:00 Strength Class  Dynamic Lower
Lift: Box Squat:12 x 2: 50% Bar, 25% Chain  
Accessory work: 8 x 1 deadlifts: 40% bar, 30% band, 3 x 15 Goblet squats UNBROKEN, 
3 x 12-15 deadlifts, 3 x 50 sit ups, 3 x 15 reverse hypers w/ 25% back squat 1RM  
 Mobility: Glute and Hamstring smash and Pigeon stretch
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