1121 Main St, Bryson City, NC 28713

W.O.D. Friday 12-16-11

"Strengthen Your Brothers"

W.O.D. Friday 12-16-11

Tabata these:

Back squat

Push up (chest to barbell)

Overhead split lunge

Power Snatch

Tabata is 8 rounds of 20 seconds of work 10 seconds of rest.  Today the 45lbs bar will be used during entire workout.  To help with pacing and effort a penalty will be tagged on at the end of the workout.  The difference from your highest score and lowest score will be tallied for each exercise.  This total at the end of the four exercises will be how many lateral burpees over the bar must be performed plus 20.


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