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Wodify

WOD 08/17/15

August 16, 2015

Bench Press 9 x 3: 50% bar, 30% chain weight, use floor press 1RM

WOD: Alternating Tabata’s
Grasshoppers
Push press (95/65 lbs)

Post WOD Mobility: Scapular smash and stretch

11:00 Strength Class: Max Effort Lower
Lift: Deadlift off of 1.5” mats, heavy single 
Accessory work: 3 x 6-8 Wide stance box squats 
3 x 15 Chained barbell good mornings
3 x 15 Banded kettlebell swing
3 x 20 Front rack barbell lunges
3 x 15 Banded leg raises 
3 or 4  x 10 reverse hypers w/ 50% back squat 1RM 
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