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Wodify

WOD 09/22/15

September 21, 2015

Skill work: 500 m row for time

WOD: AMRAP in 20 minutes of:
10 Box jumps (24/20”)
10 Sumo deadlift high pulls (53/35 lbs)
20 Air squats                                        

Post WOD mobility: Barbell smash to lower calf and Achilles, then 2 minutes in downward dog

11:00 am/6:30 pm Strength class: Dynamic Upper
Seated strict press 9 x 3: 50% bar, 30% chain
Accessory work:
3 x 15 DB bench
3 x 15 pull ups
3 x 20 JM Press
3 x 30 banded High pulls
1 x 100 banded triceps ext
3 x 1 minute static ab hold, 30 sec rest
Post WOD mobility: Pec smash and stretch

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