1121 Main St, Bryson City, NC 28713

W.O.D. Wednesday 6-19-2013

"Strengthen Your Brothers"

W.O.D. Wednesday 6-19-2013

Mike Santa Maria 274lbs PR
I can’t quit sneezing. I’m sure I’ve popped a few brain cells I need. FYI

This is a workout concocted from the Rich Sneed WOD library.

“30 seconds of fun”-
3 rounds of each complex – 2 min rest between rounds
Each exercise lasts 30 seconds

Step ups (performed at a run)
Inch worms (hands only)
Lateral Step ups
Compass Left (explanation in class)
Jumping Step ups
Compass Right
Reverse Crunch
Lateral Bounding

With each exercise you will be using a stack of plate weights. Max 3 – 45s


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