1121 Main St, Bryson City, NC 28713

W.O.D. Wednesday 6-6-2012

"Strengthen Your Brothers"

W.O.D. Wednesday 6-6-2012

Wednesday WOD is primarily strength based. Come in ready to work.  Immediately get to warming up the back and core. First part of class is hip, back, and wrist mobility. Then warm up with actual deadlifts.  Work up to your 2 rep max.  When the coach asks you to warm up to your 2 rep max this is 10 minutes of lifting.  Slowly progressing to your working weight. Not time to talk and abruptly put 315 on the bar for 2.

WOD – Deadlifts 10 sets of 2 reps.  Rest 1 min between sets.  Start your next set as soon as the minute is up.  Increase weight.  Set a PR on your deads.

Post WOD you will have 15 minutes to work on 50 GHDs and 50 Reverse Hypers.  Partition as needed.

Newbies will do a separate WOD.


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