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

WOD 09/29/15

September 28, 2015
Skill work: Handstand holds: 2 x 1 minute on, 30 sec off
WOD: 3 rounds for time of:
10 Power snatches (135/95 lbs) 
20 Burpees
800 m run                      
                    
Post WOD mobility: Barbell smash to lower calf and Achilles tendon, 
then 2 minutes in downward dog 

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 10 Bench
3 x 20 DB Triceps roll ups
1 x 100 Banded pull aparts 
3 x 15 Weighted supinated grip pull ups
1 x 100 Banded triceps extensions
2 x 50 Alternating V-up
Post WOD mobility: Pec smash and stretch

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