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

WOD 10/08/15

October 07, 2015

Skill work: Kettlebell snatches, achieve 15 for quality (each side)

WOD:  10 rounds for time of:
10 Wall balls (20/14 lbs)
15 Sit ups
100 m Run

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

6:30 pm Movement and Mobility Hopper Class: Neck and thoracic spine

 11:00 Strength Class: Dynamic Lower
Lift: Box Squat: 12 x 2, 50% Bar, 25% Chain *15 min
Accessory work: Deadlift 8 x 1 @ 40% 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

Announcement:  We are postponing our Team Fundraiser Event that was scheduled for October 17th; it’ll be held on a date in November or December that will be announced very soon.  Barbells for Boobs will be going on at CrossFit Durango on the 17th and we would love for you guys to go up and participate.  We’ll keep you posted on our upcoming fundraisers.

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