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20
12
2016

WOD 12.21.16

By admin 0

Workout of the Day 21Dec2016


Strength

Front Squat

5×5 @ 3sec Tempo Down

Rest 60sec

Use 90% of last week

Advanced

2min to complete:

3- C2B Pull-ups

3- Push Press 105/155

Rest Remaining Time:

Increase by 3reps every set until failure. (3-6-9-12-15, ect..)

Intermediate

2min to complete:

3- Pull-ups

3- Push Press 75/115

Rest Remaining Time:

Increase by 3reps every set until failure. (3-6-9-12-15, ect..)

Beginner

2min to complete:

3- Ring Rows

3- Push Press 55/75

Rest Remaining Time:

Increase by 3reps every set until failure. (3-6-9-12-15, ect..)


Barbell

Snatch

5×3 @ 80%

Clean & Jerk

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 – 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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