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Farmington, NM 87402
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Wodify

WOD 09/14/15

September 13, 2015

Bench: 9 x 3 50% bar, 30% chain (use floor press 1 rm)

WOD: AMRAP in 10 minutes of:
10 Shoulder to overhead (95/65 lbs)
10 Up downs

Post WOD Mobility: Lacrosse ball to scaplua, then box banded prayer stretch with dowel

11:00 am/6:30 pm Strength Class: Max Effort Lower
Lift: Deficit deadlift, heavy single
Accessory work: 3 x 6-8 Dimmel deadlifts
3 x 15 Banded hip bridges
3 x 15 Box squats
1 x 100 Band good mornings
3 x 15 Ab fallouts
3 or 4  x 10 reverse hypers w/ 50% back squat 1RM 
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