1121 Main St, Bryson City, NC 28713

W.O.D. Thursday 1-17-2013

"Strengthen Your Brothers"

W.O.D. Thursday 1-17-2013

Good WOD yesterday. We are deciding to do the performance WOD for paleo either Monday or Tuesday of next week. So tomorrow (think it will actually drop 20 degrees and snow?) we will do this:

Double under ladder with partner. Partner A performs 10 doubles, Partner B performs 10, Partner A performs 20, Partner B performs 20. Go like this for 8 minutes and see how far you can get.

SWOD – Squat Party

First 5 minutes complete;

5 Squats EMOM @ 60% of 1RM

Second 5 minutes complete;

3 Squats EMOM @ 70% of 1RM

Last 5 minutes complete;

1 Squat EMOM @ 80-90% of 1RM

Yeah buddy! As BD would say, Do work son!

Tshirts are in however I’m not sure the right quantity was sent for the grey. We have men’s and women’s black and grey triblend and green in the 50/50. They are 25$ each. We hope you like them. They feel great!

Keep up the work on the Paleo Challenge. You can do this. You are teaching your body how to eat properly.

Comments: 1

  1. Santa Marias' + one Phillips says:

    Teresa: 135 lb. x 5 reps/ 155 lb x 3 reps/ 205 lb. for 5 rounds

    Mike: 185 lb. x 5 reps/ 205 lb. x 3 reps / 235 x 1 rep for 5 rounds

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