WOD 09/01/15

Skill work: Flexed arm hanging hold, for max time 

AMRAP 5 minutes of:
Ground to shoulder with atlas stones
Rest 1 minute
AMRAP 5 minutes of:
Partner tire flips
Rest 1 minute
AMRAP 10 minutes of:
20 Double unders
10 Burpees

Post WOD mobility: Barbell calf/Achilles smash, then 2 minutes in downward dog, heels DOWN

11:00 am/6:30 pm Strength class: Dynamic Upper
Bench press 9 x 3: 50% bar, 30% chain, use floor press max for percentage
Accessory work:
3 x 25 Banded push ups
3 x 12 wide grip pull ups
3 x 20 Tate presses
1 x 100 banded face pulls
3 x 30 Leg raises
Post WOD mobility: Pec smash and stretch

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