22 11 2016 WOD 11.23.16 Daily Info and Workout By admin 0 Workout of the Day 10Nov2016 Strength Front Squat 5×3@3sec tempo down Start at last week’s highest set Advanced With a 10min Clock Complete as much as possible: 1- Mile Run 30- GHD Sit-ups 50- Push-ups AMRAP of Double Unders Intermediate With a 10 min Clock Complete as much as possible: 1- Mile Run 50- AbMat Sit-ups 50- Push-ups AMRAP of Double Unders Beginner With a 10min Clock Complete as much as possible: 800m- Run 30- AbMat Sit-ups 30- Push-ups AMRAP of Jump Rope Barbell 3- Power SN from Floor 10min EOMOM 3- Power Cleans from hip 10min EOMOM Front Squat 4×3 @ 75% 1min Rest Flowery Branch Coaches 5:30 AM – Wes 8:30 AM – Jeremy 4:00 PM – Jeremy 5:30 PM – Brandon 6:0 PM – Brandon Gainesville Coaches 6:00 AM – Trice 12:00 PM – Brandon 4:30 PM – Jeremy 5:30 PM – Jeremy
