08 12 2016 WOD 12.9.16 Daily Info and Workout 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
