1121 Main St, Bryson City, NC 28713

W.O.D. Monday 8-18-2014

"Strengthen Your Brothers"

W.O.D. Monday 8-18-2014

Congrats to Mike and Cody for 15th place out of 44 in Columbus GA this weekend.

Continuing our squat strength work with:

Front Squat volcano
Work to 1RM hitting as many 3s and 2s as possible on way up.

WOD – 3 / 3 minute rounds

5 Russian Swings
5 Goblet Squats
5 Push-ups

Perform exercises using kettle bells. Increase weight each 3 min round. Ex: 55/70/88…35/44/53
Rest 2 min between each round.