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Wodify

WOD 10/09/15

October 08, 2015

Box Squat: 10 x 2:  60% Bar,  25% Chain

WOD: AMRAP 12 minutes:
6 Sumo deadlift hig pulls (95/65 lbs)
8 Box jump overs (24/20”)
*every minute on the minute complete 10 jumping lunges (total)

Post WOD mobility: Athlete’s goat

11:00 Strength Class: Max Effort Upper
Lift: 2 board press + 25% chain, Heavy single
Accessory work: 3 x 6-8 Floor presses
3 x 15 DB rows
3 x 10 Push presses
3 x 15 DB lateral posterior deltoid raises
3 x 20 Close grip bench presses
3 x 12 Strict toes to bar
 Mobility: Pec sand shoulders

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