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

WOD 10/01/15

September 30, 2015

Skill work: Turkish get ups, Achieve 12 (total) for quality

WOD:  4 rounds for time of:
50 Double unders
20 Thrusters (75/55 lbs)

 Post WOD mobility: Calf smash on barbell, then, 2 minutes downward dog

 11:00 Strength Class: Dynamic Lower

Lift: Box Squat: 8 x2, 60% Bar, 25% Chain
Accessory work: Deadlift 6 x 1 @50% bar, 30% band tension
3 x 20 Snatch width grip deadlift
3 x 12 Seated good mornings
2 x 40 Russian KB swings
1 x 100 Banded good mornings
1 x 100 Flutter kicks
3 x 15 reverse hyper @ 25% 1RM back squat  
Mobility: Lower Back

6:30 pm Movement and Mobility Hopper Class: General stretching

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