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29
11
2016

WOD 11.30.16

By admin 0

Workout of the Day 30Nov2016


Strength

Front Squat

[email protected] 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

author: admin

Max Kane Health & Fitness

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