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Wodify

WOD 10/12/15

October 11, 2015

Bench press: 9 x 3: 50% bar, 30% chain

WOD: AMRAP in 15 minutes of:
5 Chest-to-bar pull ups
10 Push ups
20 Alternating V ups (total)

Post WOD Mobility: Doorway pec stretch, 2 minutes; Tricep barbell smash, 1 minute each and overhead tricep stretch, 1 minute each

11:00 am/6:30 pm Strength Class: Max Effort Lower
Lift: Rack pull sumo deadlift, heavy single
Accessory work: 3 x 6-8 Deficit deadlifts
3 x 15 Chained good mornings
3 x 20 Banded leg curls
3 x 20 Box squats
3 x 16 L sit flutter kicks (Sets)
3 or 4  x 10 reverse hypers w/ 50% back squat 1RM
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