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22
11
2016

WOD 11.23.16

By admin 0

Workout of the Day 10Nov2016


Strength

Front Squat

[email protected] 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

author: admin

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