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

WOD 09/24/15

September 23, 2015

Skill work: Parallette pass throughs, achieve 20 for quality

WOD:  For time:
400 m run
30 pull ups
70 push ups
120 walking lunges, total
400 m run

 Post WOD mobility: Glute smash and stretch, 2 minutes of each, each side

6:30 pm Movement and Mobility Hopper Class: Calves/ankles

11:00 Strength Class: Dynamic Lower
Lift: Box Squat: 10 x 2, 55% Bar, 25% Chain
Accessory work: Deadlift 8 x 1 @45% bar, 30% band tension
3 x 20 Back squat @ 50% 1RM
3 x 15 Band pull throughs
3 x 12 Stiff leg deadlifts
1 x 100 Banded good morning
3 x 40 Sidebends, total
3 x 15 reverse hyper @ 25% 1RM back squat  
Mobility: Lower Back
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