1121 Main St, Bryson City, NC 28713
+828.736.3620
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You guys/gals are great! W.O.D. Wednesday…

"Strengthen Your Brothers"

You guys/gals are great! W.O.D. Wednesday…

You guys/gals are great!

W.O.D. Wednesday 12-10-2014

Don’t forget about 6am open gym. Need deadlift work. Come on in. Need work on kipping pullups. Now is your time to train!

WOD – Deck Of Cards – Team style
30min cap
Diamonds – Deadlifts 275/185
Hearts – Burpees
Clubs – KB Swings (Russian/70/53)
Spades – Wallballs

Exercises are performed with the team however all members complete all the required repetitions except for deadlifts. Team members can work together to get deadlift sets completed.

Rest 2 minutes:

Coaches Deck – 6min AMRAP of:
Diamonds – Flutters
Hearts – Scissors
Clubs – Situps
Spades – Russian Twists 2ct.

WOOHOO!!!