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Wodify

WOD 12/08/15

December 07, 2015

Skill work:  L sit holds, 30 sec on: 30 sec off x 3

WOD: AMRAP 18 minutes of:
12 Sumo deadlift high pulls (53/35 lbs)
8 Wall balls (20/14 lbs)
6 Push ups

Post WOD mobility: TFL smash and couch stretch, 2 minutes each side

11:00 am/6:30 pm Strength class: Dynamic Upper
Lift: Shoulder press 9 x 3: 50% bar, 30% chain

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