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

WOD 09/27/16

September 26, 2016

highland games

https://www.facebook.com/160270950688061/photos/a.217624648286024.50359.160270950688061/1088613301187150/?type=3&theater
Skill work: Proper dip technique
WOD: Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 70/53 lbs
10 Box jumps, 24/20 inch box
10 Ring dips

Post WOD Mobility: 1st rib mobilization with barbell, 20-30X each side
Upper trap stretch, 1 minute each side
Gastroc stretch on rig, 2 minutes each side
Overhead triceps stretch, 1 minute each

11:00 am Strength class: 
Lift: Seated shoulder press 9 x 3: 50% bar, 30% AR

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