1121 Main St, Bryson City, NC 28713
+828.736.3620
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WOD Wednesday 10-22-2014

"Strengthen Your Brothers"

WOD Wednesday 10-22-2014

Dynamic warm up
5min warmup
7 squat jumps
7 KB Swing USA
7 Scap Pushups (slow)10min EMOM of:
5-10-5 Shuttle run
5 Deload pushups8min Shoulder Mob

WOD – 15-12-9
Bench Press @ bodyweight NTE 225/115
Strict Pullups

10min Mobility specific to your needs.