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Farmington, NM 87402
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Wodify

WOD 02/18/15

February 17, 2015
Box squat: 12 x 2 at 55% bar weight and 25% chain weight
WOD: 3 rounds for time of:
20 Box jumps (24/20”)
20 Goblet Squats (53/35 lbs)
20 Burpees 

Post WOD mobility: Glut smash and pigeon stretch 

11:00 Strength Class   MAX EFFORT UPPER
Lift: Push press, heavy set of 3 
Accessory work: 3 x 4-6 floor Press, 3 x 10-15 standing overhead DB triceps ext., 
3 x 8-10 bent over rows, 3 x 12-15 band pull aparts, 3 x 30 sit ups 
 Mobility: Scap smash and band stretch, box prayer stretch and post. shoulder capsule stretch 
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  1. Anonymous Reply

    All ACF'ers, watch this video (http://games.crossfit.com/video/why-we-do-it) and then sign up for the Open. Thanks
    New Mexico Mike

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