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Wodify

WOD 09/21/15

September 20, 2015

Box squat: 12 x 2: 50%, bar 25% chain

WOD: 5 rounds for time of:
10 Deadlifts @ 50% max
100 m run

Post WOD Mobility: Lacrosse ball to proximal hamstrings then,
                                 2 minutes each: supine hamstring stretch on rig

11:00 am/6:30 pm Strength Class: Max Effort Lower
Lift: Front squat + 25% chain, heavy single
Accessory work: 3 x 6-8 Dimmel Deadlifts
3 x 15 Banded hip bridges
3 x 15 Box squat
1 x 100 Band GM
3 x 15 Ab fallouts
3 or 4  x 10 reverse hypers w/ 50% back squat 1RM 
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