1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

W.O.D. Wednesday 6-10-2015

"Strengthen Your Brothers"

W.O.D. Wednesday 6-10-2015

Super excited for today. First, did you read Coach Wills post on sleep? Most important part to recovery, brain/heart health, hormones and all that stuff I hear is important to losing weight, quality of life, and being cool in general.

Skill work – 7minutes with a spotter:
Work to max height and time on a freestanding hold. The spotter is there to make sure you don’t flip on your back.

Newbies perform slow smooth reps of wall climbs (NTE 14).
20 MIN EMOM:

Even minutes – Be a gynmast! Perform up to 10 repetitions of your most tough, yet achievable skill (pullups,CTB, MUs). Keep shoulders in check, midline tight, and legs long.

Odd minutes – 5/10/15 yds. Shuttle with back pedal. 5 forward,5 back pedal, 10 forward, 10 back pedal, etc.
Have fun and be awesome!