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Wodify

WOD 09/11/15

September 10, 2015

Box Squat: 8 x 2: 60% bar, 25% chain weight

WOD: “Cindy” 
AMRAP 20 minutes of:
5 Pull ups
10 push ups
15 Air squats

Post WOD mobility: Athlete’s Goat

11:00 am Strength Class: Max Effort Upper
Lift: Fat bar floor press, Heavy single
Accessory work: 3 x 6-8 Bench Press
3 x 12 Chain weighted ring rows
3 x 20 Banded triceps extensions
3 x 15 DB sidelying post deltoid raises (each side)
3 x 1 min Oblique (side) planks, 30 sec rest 
 Mobility: Pecs and shoulders
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