1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

W.O.D. Tuesday 7-23-2013

"Strengthen Your Brothers"

W.O.D. Tuesday 7-23-2013

Tuesdays WOD will be as the same format as Monday.

Begin with Oly style warm ups. High knees and skips, etc…

WOD 1 – 4-6 rounds (as time allows)

Bent over Rows (underhand grip) 70-75% 1RM
Half gasser (full sprint from our door to gravel and back)
Rest as needed to perform full sprint

WOD 2 – 3 sets of:

15 pull-ups (no butterfly kipping / try a wider hand spacing)
L-sit for time

Rest 2 min between sets

Use plates, boxes, or long arms on floor for Lsit.