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20
11
2016

WOD 11.21.16

By admin 0

Workout of the Day 10Nov2016


Strength

Power Snatch + Overhead Squat

@knee: 5(2+4)

Start at last week’s highest set

Advanced

3 Min AMRAP of:

Wall Balls 14/20 @ 10ft

Rest 2 mins

3 Min AMRAP of:

Burpees

Intermediate

3 Min AMRAP of:

Wall Balls 10/14 @ 10ft

Rest 2 mins

3 Min AMRAP of:

Burpees

Beginner

3 Min AMRAP of:

Wall Balls 10/[email protected] 8ft

Rest 2 mins

3 Min AMRAP of:

Burpees


Barbell

3- Power SN  from Hip

10min EOMOM

3- Power Cleans from knee

10min EOMOM

Jerk Steps 4×10 each @ 90%

Flowery Branch Coaches

5:30 AM – Jeremy

8:30 AM – Rick

4:00 PM – Trice

5:30 PM – Trice

6:30 PM – Rick

Gainesville Coaches

6:00 AM – Trice

12:00 PM – Brandon

4:30 PM – Brandon

5:30 PM – Brandon

author: admin

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  • Max Kane Barbell Club
  • Soft Tissue Fix

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Flowery Branch GA 30542

 

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