1121 Main St, Bryson City, NC 28713
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W.O.D. Friday 11-14-2014 Awesome job…

"Strengthen Your Brothers"

W.O.D. Friday 11-14-2014 Awesome job…

W.O.D. Friday 11-14-2014

Awesome job snatching yesterday. You guys/gals looked fantastic!

Work up to 70-75% of 1RM Squat

WOD – 30MIN EMOM of:

Minute 1 – 2 Rope Climbs
Minute 2 – 10 Knees to Elbows
Minute 3 – 3 Squats @ 70-75%1RM

Feel free to start at whatever station. Can scale Knees to Elbows and Rope Climbs but don’t think about taking weight off that bar.

Core Cooldown – 6min @ 3 x 20 reps
Scissors
Supermans
Dumbbell Curl

6min Hip/Hammy MOB