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Farmington, NM 87402
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Wodify

WOD 10/06/15

October 05, 2015

Skill work: Hollow body holds, supine and hanging: 2 x 30 sec on: 30 sec off

WOD: 5 rounds for time of:
400 m run
15 KB swings (53/35 lbs)
4 wall walks
                                     
Post WOD mobility: 2 minutes in downward dog

11:00 am/6:30 pm Strength class: Dynamic Upper
Bench press 9 x 3: 50% bar, 30% chain, use floor press max for percentage
Accessory work:
3 x 10 Bench press
3 x 20 DB Triceps roll ups
1 x 100 Banded pull aparts
3 x 15 Weighted supinated pull ups
1 x 100 Band triceps extensions
2 x 50 ALT V-ups
Post WOD mobility: Pec smash and stretch

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