1121 Main St, Bryson City, NC 28713

W.O.D. Friday 12-14-2012

"Strengthen Your Brothers"

W.O.D. Friday 12-14-2012

Friday Team WOD.  A challenge has been placed that whoever is the winner of the Team WOD can HELP develop the next team WOD for Friday.  I stress help because even though seemingly random, workouts must have a rhyme and reason.  We will give this format a try as long as we remain productive.  Here is your WOD for Friday:

Teams of 2 will perform 100 reps of these exercises; Wallballs, KB Swings 55/35, Push Press 55/35, and partner leg toss.  Cones will mark off 40 yards.  Each Partner will start on one end with the necessary equipment at the other.  The partners will run to the other side, pick up their piece of equipment and bring it back.  Then they will work together to knock out 100 reps of that particular exercise.  Next they will run the 40 yards pick up another piece of equipment and repeat the process.  You will only have to run the 40yds and back without equipment for leg tosses.

After the 4 exercises have been completed both partners must burpee broad jump the 40 yards.  Only one partner can go at a time and you are not finished until both partners have burpee broad jumped the 40 yds distance.

“For to you it has been granted for Christ’s sake, not only to believe in Him, but also to suffer for His sake,”Philippians 1:29 NASB

Comments: 2

  1. crossfit2232 says:

    This WOD has been slightly modified from its 3-27-2012 debut. We will be running a lap instead of a 40 yd dash. As well the swings are to be performed overhead and at 70/55.

  2. Skye High Littledave says:

    Boo! Wht if I am the only one for 5:30?……again!

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