1121 Main St, Bryson City, NC 28713

W.O.D. Wednesday 10-30-2013

"Strengthen Your Brothers"

W.O.D. Wednesday 10-30-2013

Safe travels to Rich and Trina as they head to South Dakota.

Skill Work – Ring Pushup 5 min

Work on stability on the rings; hollow body, shoulders slightly ahead of hands, thumbs turned out (show the biceps)
Scale – banded ring pushups / plank hold

WOD – Partner Medball – 7 rounds of;

15 Wallballs (Partner A)
10 Medball Situps (lock legs/toss back and forth 10 each)
15 Twists (each side/each partner)
15 Wallballs (Partner B)

Strength – Prowler Push AHAP
10 seconds on 50 seconds off

Look for the barbell mash up! Matt Nations will be happy.


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