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

WOD 01/16/15

January 15, 2015

Overhead squat: Heavy single

WOD: For time:
18 KB swings (70/53 lbs)
9 Burpee lateral box jump overs
14 KB swings (70/53 lbs)
7 Burpee lateral box jump overs
18 KB swings (70/53 lbs)
9 Burpee lateral box jump overs

Post WOD mobility: Athlete’s Goat

11:00 Strength Class  DYNAMIC LOWER
Lift: Box Squat, below parallel, 60% Bar, 25% Chain: 10 x 2
Accessory work: 3 x 25 Barbell good morning, 3 x 24 Barbell lunges,
   3 x 10 Dumbbell pullovers, 3 x 50 Sit ups
Mobility: Glut./hamstring smash and stretch

Reminder: Saturday at Noon is the Conjugate Strength Programming seminar, free to all members.  We will go over exactly how we put all your strength work together, in regular classes and in the strength class, so that that you can get the most out of the work and programming.

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