1121 Main St, Bryson City, NC 28713

W.O.D. Wednesday 4-30-2014

"Strengthen Your Brothers"

W.O.D. Wednesday 4-30-2014

Looking forward to the rest of this week’s programming.

Warm Up 3 rounds (NTE 7min)
Performed before start of class
10 Air Squats
10 Russian Twists
20yds. Bear Crawl
20 Double Unders

Running Mechanics with Coach Ellis

WOD – EMOM 12min
Even – 2 Rope Climbs / 10 box jumps
ODD – 2 Bench Press 85%1RM / 10 Abmat Situps

Test / 500 meter Row

Mobility as cool down. No time under tension.

Comments: 1

  1. Tbird says:

    Great day at the box. Commander Cody gave us a great warmup and class to help us develop better technique while running. It was quite awkward at the beginning, but the movements he took us through will definitely help later on.

    I worked with Brian today on the WOD. He tricked me on the bench press and left 165 on the bar. I didn’t even realize until the second round with it. 155 was my previous max!

    I’m beginning to like the rope less and less.

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