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08
12
2016

WOD 12.9.16

By admin 0

Workout of the Day 10Nov2016


Strength

Deadlift

4×10 @ 60%

Touch and Go

Rest 2 mins

Advanced

CF Open WOD 11.5

20min AMRAP of:

5- Power Cleans 100/145

10- Toe2Bar

15- Wall Balls 14/20

Intermediate

CF Open WOD 11.5

20min AMRAP of:

5- Power Cleans 75/95

10- Knee Raises

15- Wall Balls 10/14

Beginner

CF Open WOD 11.5

20min AMRAP of:

5- Power Cleans 55/75

10- Reverse Sit-ups

15- Wall Balls 6/10


Barbell

Flowery Branch Coaches

5:30 AM – Trice

8:30 AM – Trice

4:00 PM – Jeremy

5:30 PM – Brandon

6:30 PM – Brandon

Gainesville Coaches

6:00 AM – Wes

12:00 PM – Brandon

4:30 PM – Kaz

5:30 PM – Kaz

author: admin

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