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

WOD 09/03/15

September 02, 2015

Skill work: Burgener warm up and skill transfer

WOD:  AMRAP 20 minutes:
5 Chest-to-bar pull ups
10 Power snatches (95/65 lbs)
100 m run

 Post WOD mobility: Lacrosse ball smash to lats, then kneeling or banded tractioned lat. stretch

6:30 pm Movement and Mobility Hopper Class: Ballet derived lower extremity stretching and hip torque/stability work

11:00 Strength Class: Dynamic Lower
Lift: Box Squat: 12 x 2, 55% Bar, 25% Chain 
Accessory work: Deadlift 8 x 1 @45% bar, 30% band tension
3 x 20 Stiff legged sumo deadlift
3 x 40 walking lunges (total) no weight
1 x 100 banded good morning
1 x 100 sit ups
3 x 15 reverse hyper @ 25% 1RM back squat 
Mobility: Lower Back
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