1121 Main St, Bryson City, NC 28713

W.O.D. Tuesday 2-19-2013

"Strengthen Your Brothers"

W.O.D. Tuesday 2-19-2013

Great to see everyone out yesterday and kudos to 6am for 20 degree bear crawl and sprints. However, I’d like to apologize for any innuendo expressed during the stretching portion. This is not the product we hope to present and provide as witness. So again sorry and we (I, Jama) ask your forgiveness.

As for the workout it is less forgiving. SWOD – Back Squat

3 sets (clusters) at 4-6 reps. Each rep will be at 90% of your one rep maximum and be backed by speed. No grinding out reps. You can rack after one or two reps but the set is not counted until 4-6 have been performed. Rest between reps and sets will be described later. Just be ready to bring it. We will spend up to 30 minutes on this section.

WOD – 21-15-9

Squat Cleans 135/95
Bar pushups (close grip and reverse planche position)

Excited about programming this week. Should be fun

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