1121 Main St, Bryson City, NC 28713

W.O.D. Friday 5-11-2012

"Strengthen Your Brothers"

W.O.D. Friday 5-11-2012

Friday again.  Where does the time go?  Go into your weekend thinking happy Paleo thoughts.  Prepare your food, check out a paleo dessert option and maybe a paleo cocktail, but make sure you hold it together.  Push hard toward your goals.  I get pumped when I think of where you could be in a short period of time.

SWOD – 95/65lbs Presses:

As many reps as possible perform shoulder presses, immediately followed by push presses, then followed by push jerks, then try and lift your arms.

Skill – 5 min double unders

Run – 60 yard suicides – run 5 yards/backpedal, run 10 yards/backpedal, run 15 yards/backpedal. Rest one minute between sets for 8 rounds.

This should be spicy! workout not my wife’s beautifully prepared dish


Comments: 1

  1. William says:

    20-14-14 on the SWOD.
    And a big 261 on the double unders! I would like to thank Jama for this opportunity to beat him at something and of course for the motivation he gave me during the double under exercise. . .

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