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30
11
2016

WOD 12.1.16

By admin 0

Workout of the Day 1Dec2016


Strength

Pull-ups +Dips

3×10 each

EOMOM

Advanced

3RDS for time of:

1000m- Row

50- Thrusters 35/45

30- Pull-ups

Intermediate

2RDS for time of:

1000m- Row

40- Thrusters 35/45

20- Pull-ups

Beginner

2RDS for time of:

1000m- Row

30- DB Thrusters 10/25

20- Ring Rows


Barbell

2- Clean & Jerks

12min EOMOM

Push Press 5×5 @ 75% 1min Rest  

Flowery Branch Coaches

5:30 AM – Wes

8:30 AM – Trice

4:00 PM – Trice

5:30 PM – Jeremy

6:30 PM – Brandon

Gainesville Coaches

6:00 AM – Trice

12:00 PM – Brandon

4:30 PM – James

5:30 PM – James

author: admin

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