WOD 07/20/15

Bench press: 9 x 3, 50% bar weight 30% chain weight *use floor press max for percentages

WOD: 4 rounds for time of:
25 push presses (75/55 lbs)
25 sit ups

Post WOD Mobility: Pec and scap smash

11:00 Strength Class: Max Effort Lower
Lift: Future method conventional deadlift, heavy single
Accessory work: 3 x 6-8 Below knee paused deadlifts
3 x 15 Front squats
1 x 50 Barbell good mornings
3 x 15 Banded Russian KB swings
3 x 15 Banded sit ups
3 x 10 Reverse hypers w/ 50% back squat 1RM

-Teens, Kids, and Preschool classes are cancelled this week
-Mobility Class is cancelled this Thursday
All classes will resume normally next week

Leave a Reply