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

WOD 07/05/16

July 04, 2016

Skill work: Achieve max reps strict ring dips in 30 seconds, rest 60 sec and repeat
WOD: For time:
21 Thrusters (95/65 lbs)
Run 400 m
15 Thrusters
Run 400m
9 Thrusters
Run 400m
100 sit ups
Post WOD mobility: Lacrosse ball smash to lateral glutes and TFL, then, seated cross legged stretch with sidebend (away from bottom leg) 3 minutes each. Standing crosslegged TFL stretch, 2 minutes each side

 

11:00 am Strength class:
Lift: Bench press 9×3: 50% bar, 30% chain only

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