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

W.O.D. Wednesday 9-30-2015

"Strengthen Your Brothers"

W.O.D. Wednesday 9-30-2015

Yesterday was fun. Today will be more funner!

E2MO2M for 10min perform:
3 Bench Press @80+%
10 Banded Face Pulls
5 Pendley Row (AHAFA)

Then the fun begins.

4 rounds of each exercise
30 sec on / 30 sec off
Medball and a partner
Chest Pass
Situp toss
Air Squat
Toe Touches (Piked)
Plyo Pushups

Perform all 4 rounds of each exercise before moving to next exercise.