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Farmington, NM 87402
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Wodify

WOD 12/01/15

November 30, 2015
Today’s the day we start tracking visits to get you in the running for Member of the Month!  Get 16 visits in the month and you’re in.

Skill work:  Weighted plank hold, 3 x 1 min on, 30 sec off

WOD: 3 rounds for time of:
400 m run
9 Overhead squats (95/65 lbs)
15 KB swings (53/35 lbs)
21 Box jumps (24/20”)

Post WOD mobility: Achilles smash on barbell and 2 minutes of calf stretch on rig, ea leg

11:00 am/6:30 pm Strength class: Dynamic Upper

Floor press 9 x 3: 50% bar, 30% chain,
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