WOD 04/06/15

Box squats: 12 x 2: 50% bar, 25% chain

WOD: AMRAP in 12 minutes of:
10 Burpee box jumps (24/20”)
14 One arm KB swings (total, 53/35 lbs)

 Post WOD mobility: Quads and hamstrings

11:00 Strength Class: Max Effort Lower
Lift: Sumo deadlift, Heavy single
Accessory work: 3 x 3-6 Front Squats, 3 x 10-15 Barbell good mornings,
3 x 15 Banded lat. pull downs, 3 x 15 Back extensions,  3 x 10-15 Windshield wipers,
and 3 x 10 reverse hypers w/ 50% back squat 1RM
Mobility: Coach’s choice

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