20 12 2016 WOD 12.21.16 Daily Info and Workout 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
