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

WOD 06/28/16

June 27, 2016

Skill work: Achieve max strict pull ups in 30 seconds. Rest 60 seconds and repeat.
WOD: 5 rounds for time of:
100 m run with 45/25 lbs plate
8 ring dips
Rest 3 minutes
5 rounds for time of:
100 m run backwards
8 knees to elbows
Post WOD mobility: Tricep smash on barbell/pec smash with lacrosse ball, then, stretch triceps overhead and pecs on rig, 3 minutes each

 

11:00 am Strength class:

Lift: Seated shoulder press 9 x 3: 50% bar, 30% chain only

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