29 11 2016 WOD 11.30.16 Daily Info and Workout By admin 0 Workout of the Day 30Nov2016 Strength Front Squat 5×3@3sec tempo down (Rest 2mins between) Start at last week’s highest set Advanced 8 min AMRAP of: 8- Med Ball Cleans 14/20 16- OH Lunge Steps 14/20 Intermediate 8 min AMRAP of: 8- Med Ball Cleans 14/20 16- OH Lunge Steps 14/20 Beginner 8 min AMRAP of: 8- Med Ball Cleans 10/14 16- Lunge Steps 10/14 (Not Overhead) Barbell 3- Snatch from Floor 10min EOMOM 3- Cleans from hip 10min EOMOM Jerk Steps 4×10 each @ 90% 5×3 @ 80% Flowery Branch Coaches 5:30 AM – Wes 8:30 AM – Trice 4:00 PM – Trice 5:30 PM – Brandon 6:30 PM – Nora Gainesville Coaches 6:00 AM – Trice 12:00 PM – Brandon 4:30 PM – Jeremy 5:30 PM – Jeremy
