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

WOD 12/15/16

December 14, 2016


Skill work: Rope climbs and forward rolls

WOD: “Brehm”
For time:
15 foot Rope climb, 10 ascents
225/155 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories or Run 800m
Post WOD mobility: Roller or ball to glutes, 5 minutes, then, seated cross legged glute stretch, 2 minutes each; Rig calf stretches, 2-3 minutes each

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

11:00 am Strength Class:
Lift: Box squats 10 x 2: 60% bar, 25% accommodating resistance

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