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Wodify

WOD 08/28/15

August 27, 2015

Front squat: Heavy single

WOD: AMRAP 8 minutes:
6 Deadlifts (225/155 lbs)
8 Russian KB swings (53/35 lbs)
12 Burpees

Post WOD mobility: Athlete’s goat

11:00 Strength Class   DYL
Lift: Box Squat: 12 x 2, 50% Bar, 25% Chain  
Accessory work: Deadlift 8 x 1 @40% bar, 30% band tension
3 x 20 Bench or box bridges
3 x 20 Box jumps
3 x 20 Goblet squats 
1 x 75 KB deadlifts (70/53 lbs)
2 x 50 Sit ups
3 x 15 reverse hyper @ 25% 1RM back squat  
Mobility: Lower Back
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