WOD 04/27/15

Bench: 9 x 3: 45% bar weight and 25% chain weight, varied grip

WOD: AMRAP in 15 minutes of:
10 Ring dips
20 Jumping lunges (Total)
30 Sit ups

 Post WOD mobility: Pec and upper trap smash and stretch

11:00 Strength Class: Max Effort Lower
Lift: Deadlift + 30% band tension, Heavy single 
Accessory work: 3 x 3-6 Box squat, 3 x 10-15 Stiff legged deadlift, 3 x 15 Banded lat. pull downs, Leg raises in matador 3 x 10-15, and 3 x 10 reverse hypers w/ 50% back squat 1RM 
Mobility: Hamstring smash and stretch

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