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Farmington, NM 87402
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Wodify

WOD 09/15/15

September 14, 2015

Skill work: AMRAP 1 minute of: Air squats

WOD: 7 rounds for time of:
100 m run
15 Wall balls (20/14 lbs)
10 Knees to elbows

Post WOD mobility: Foam roll quads and couch stretch, 2 minutes each side

11:00 am/6:30 pm Strength class: Dynamic Upper
Seated strict press 9 x 3: 50% bar, 30% chain, use standing strict press max for percentage
Accessory work:
3 x 15 DB bench
3 x 15 pull ups
3 x 20 JM Press
3 x 30 Banded High pulls
1 x 100 Banded tricep ext
3 x 1 min static ab hold, 30 sec rest
Post WOD mobility: Pec smash and stretch
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