WOD 02/20/15

Bench Press: 9 x 3: 40% bar, 25% chain weight

WOD: For time
20-18-16-14-12-10 of:
Grasshoppers (each side)
Push ups
Jumping lunges (total)

Post WOD mobility: Athletes’ Goat

11:00 Strength Class  DYNAMIC LOWER
Lift: Box Squat, parallel at 55% Bar, 25% Chain 12 x 2
Accessory work: 8 x 1 deadlifts: 40% bar, 30% band, 3 x 25 banded good mornings,
3 x 20-24 barbell lunges, 3 x 10 dumbbell pullovers, 2 x 50 flutter kicks
 Mobility: Quad and IT Band smash and couch stretch

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