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

WOD 10/15/15

October 14, 2015

For today only:
8:30 am class is cancelled
11:00 strength class is rescheduled to 6:30 pm
6:30 pm Mobility class is cancelled
*Thank you for your understanding and we apologize for any inconvenience.

Skill work: Muscle up technique

WOD:  5 rounds for time of:
400 m run
25 Back extensions

 Post WOD mobility: QL: lacrosse ball smash and stretch

6:30 pm Movement and Mobility Hopper Class: Cancelled this week only

 6:30 pm Strength Class: Dynamic Lower
Lift: Box Squat: 10 x 2, 55% Bar, 25% Chain
Accessory work: Deadlift 8 x 1 @45% bar, 30% band tension
3 x 20 Bulgarian split squat front rack (total)
3 x 25 supermans
1 x 100 banded good mornings
3 x 20 box jumps
1 x 100 sit ups
3 x 15 reverse hyper @ 25% 1RM back squat
Mobility: Lower Back

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