WOD 02/25/14

Bench press: Heavy set of 3

WOD: 4 rounds for time of:
25 Sit ups
20 Push ups
15 Sumo deadlift high pulls (53/35 lbs)

Post WOD mobility: Glut. smash and pigeon stretch

11:00 Strength Class   MAX EFFORT UPPER
Lift: Pin press, heavy single
Accessory work: 3 x 4-6 Floor press, 3 x 10-15 Flat tate press, 3 x 8-10 supinated
bent over rows, 3 x 12-15 banded face pulls, 3 x 30 V ups
 Mobility: Scapular smash and pec. smash, box prayer stretch and post. shoulder capsule stretch

6:30 pm Mobility Class: Hamstrings

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