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

W.O.D. Friday 9-6-2013

"Strengthen Your Brothers"

W.O.D. Friday 9-6-2013

SWOD-

Push Press
5,5,5,3,3,3
Toes to bar*
7,7,7,7,7,7
* toes to bar are performed after each set of push presses

WOD – 4-6 rounds

3 tuck jumps (land in a squat)
30yd bear crawl
30yd sprint

Rest between rounds as needed. Each round is 100% effort. NO JOGGING!!