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W.O.D. Wednesday 10-8-2014 Enjoyed our…

"Strengthen Your Brothers"

W.O.D. Wednesday 10-8-2014 Enjoyed our…

W.O.D. Wednesday 10-8-2014

Enjoyed our Bibles and Barbells class. Great to watch you guys get better.

Strength – 4×4
Weighted Pullups
Weighted Dips

WOD –
“Row row row you boat”
2 sets
In heats you will perform:
5 continuous rounds of 30 seconds on / 10 seconds off. Max Effort!

Depending on your needs:
Perform 3×8 Bodybuilding from Tuesday
Mobility – no less than 2 min each side