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

W.O.D. Monday 8-5-2013

"Strengthen Your Brothers"

W.O.D. Monday 8-5-2013

Today Dr. B. from Smoky Mtn Chiropractic will be here providing a quick discussion and FREE adjustments during the 6am and 5:30 workouts.

We will have a sign up sheet for the day. Dr. B will call you out of your workout to get you to your adjustments. Space and time is limited.

WOD – Angry Sloth + Kangaroo

Work up to your 1 RM on Back Squat.
This is your max for that day. Do this in multiple sets. Get truly warm.

Then work at 75% of that max for sets of 2. Pause for 3 seconds at the bottom then explode out of the hole. Gain enough speed to at least come off of the heels. Shoot for 8-10 sets of 2.

AB work – during WOD accumulate at least 50 GHD sit-ups and 50 reverse hypers.

Comments: 1

  1. slinkadink says:

    Max 195, wod at 140 7 rounds.

Comments are closed.