1121 Main St, Bryson City, NC 28713

W.O.D. Wednesday 3-26-2014

"Strengthen Your Brothers"

W.O.D. Wednesday 3-26-2014

How’s the Silverback Challenge going? Putting in work? I hope so. Cody asked me as he was clean and pressing 205 during WOD, “my back looking silver yet?”

Warm up with 5min (nice n smooth)
3 strict pull-ups
5 barbell push-ups
7 OH squats with dowel
9 hang snatch with dowel (hammer form)

5 min AMRAP of:

KB Snatches 70/44 (must get below knee)

6 – 2 min rounds of:
3 bench press 85%1RM
3 bent row 85%1RM on Bench
30yd shuttle (10-10-10)

Rest as needed to complete sprint at full speed….but within 2min window.

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