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

WOD 12/10/15

December 09, 2015

Skill work: Forward rolls, achieve 7 for quality

WOD: For time:
120 KB swings (53/35 lbs)
*EMOM do 5 burpees

Post WOD mobility: Forearm smash with a lacrosse ball then, wrist flexion and extension stretches, 1 minutes each, each side.

11:00 am/6:30 pm Strength class: Dynamic Lower
Lift: Back squats: 12 x 2: 50% bar, 25% chain

6:30 pm Movement and Mobility class: Thoracic spine and shoulder complex mobility

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