1121 Main St, Bryson City, NC 28713

W.O.D. Thursday 9-20-2012

"Strengthen Your Brothers"

W.O.D. Thursday 9-20-2012

How bout those burpees? Dread them all day. Start doing them and think its terrible. Then get done and think, “hey, that’s not so bad.”

Enjoyed watching everyone kill Wednesdays WOD. As for Thursday :

Warm up with 2×10 hyper extensions, ghds, step ups, and kettlebell high pulls. Then, 5 rounds alternating Tabata style:

Hook grip deadlift 20 sec on
Rest 10 sec
High pull hook grip clean width 20

 sec on
Rest 10 sec
Power Clean 20 sec on
Rest 10

Last, 10 sets of power cleans at 3,3,3,2,2,2,1,1,1,1

See everyone there!

Comments: 3

  1. Teresa says:

    105 lb power clean.PR!!!!.yay!!!! 60 rep with tabata.

  2. Mike Santa Maria says:

    175 power clean, pr. Too busy doing work to count reps on the 5 rounds.

  3. slink says:

    125 prx. 167

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