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Wodify

WOD 07/10/15

July 09, 2015

Bench press 9 x 3: 50% bar, 30% chain

WOD: 3 rounds for time of:
40 sit ups
30 push ups
20 pull ups

Post WOD mobility: Pecs and lats., smash and stretch

11:00 Strength Class   DYL

Lift: Box Squat: 10 x 2, 60% Bar, 25% Chain
Accessory work: 6 x 1 deadlifts: 50% bar 30% band, 3 x 30 perfect air squats, 3 x 20 Dimmel deadlifts, 3 x 30 Russian KB swings, 100 banded good mornings, 3 x 50 strict sit ups, 
and 3 x 15 reverse hyper @ 25% 1RM back squat   
 Mobility: Lower Back
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