6161 E Main St
Farmington, NM 87402
(505) 801-9603

WOD 01/05/15

January 04, 2015

Floor press 60% Bar, 25% Chain, 9 x 3

WOD: AMRAP in 10 minutes of:
10 Knees to elbows
10 Burpees

Post WOD mobility: Pec smash/stretch and doorway/rig pec minor stretch

11:00 am Strength Class
Lift: High bar Back squat, heavy single
Accessory work: 3×3-6 Heavy Front Squat, 3×15 GHD or partner GHRs, Banded lat. pull-down
 3×10-15, GHD sit ups 2×20
Mobility: Quad and IT band smash, followed by couch stretches

We will host another free seminar on January, 17th 2015 at Noon to explain how our strength program works here at ACF.  This discussion will last about an hour and is free to all.  Come in and listen to how we program your WODs and the strength class to help you guys make maximum gains.  Once you have this information you will be able to better use these classes to meet your goals (which you will set at the Goal-setting seminar on 1/10/15 at 9:30 am).

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