WOD 02/11/15

Bench press: 9 x 3: 35% bar weight, 25% chain weight
WOD: For time:
10-9-8-7-6-5-4-3-2-1 of:
V ups
Ring dips
Sumo deadlift high pull (70/53 lbs)

Post-WOD mobility: Pec Smash and stretch 

11:00 Strength Class   Max Effort Upper
Lift: Floor press, heavy single
Accessory work: 3 x 4-6 weighted dips, 3 x 10-15 standing overhead DB triceps ext, 3 x 8-10 weighted pull ups, 3 x 12-15 band pull aparts, 3 x 30 sit ups
 Mobility: Scapular smash and band stretch, box prayer stretch and post. shoulder capsule stretch 

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