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Wodify

WOD 05/15/15

May 14, 2015

Floor Press: 9 x 3: Floor Press 40% bar weight, 25% chain

WOD: 4 rounds for time of:
5 Muscle ups
10 Up downs
16 Jumping lunges (total)

Post WOD mobility: Pec and Lat smash and stretch

11:00 Strength Class   DYL
Lift: Box Squat: 6 x 4, 50% Bar,  25% Chain 
Accessory work: 8 x 1 deadlifts: 40% bar 30% band, 3 x 25 banded good mornings, 
3 x 15 stiff legged deadlift, 3 x 10-15 ab roll outs with barbell, 3 x 20 goblet squats, 
3 x 15 reverse hypers w/ 25% back squat 1RM  
Mobility: Back and glutes 
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