1121 Main St, Bryson City, NC 28713

W.O.D. Friday 9-27-2013

"Strengthen Your Brothers"

W.O.D. Friday 9-27-2013



12 min time cap
10 x 2 As heavy as possible (AHAP)
Bench Press
Sprint (around small building)

Rest 2 min

3 min AMRAP

10 ring rows
20 russian twists
5 weighted box jumps 45/25 on 24/20

rest 2 min

Tire Flip Relay 10min

Comments: 1

  1. Brook says:

    Did inclined bench at 75lb lost count on sets
    On 3 min a started with box jumps got two rounds plus box jumps in round 3. Used the ten pound weigh and the muscles in the front of my shins are so sore assuming from that. Used 25 KB for twists.

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