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Workout of the Day 3 Jan 2017

Ninja

12min AMRAP of:

12- Deadlifts 155/225

24- Knee 2 Elbow (must contact Elbow)

48- Double Unders

Weekend Warrior

12min AMRAP of:

12- Deadlifts 125/185

12- Hanging Knee Raises

24- Double Unders

Apprentice

12min AMRAP of:

12- Deadlifts 85/135

24- Flutter Kicks

48- Single Unders


Strength

Weighted Sit-ups

 4×10

Can be preformed on GHD with legs straight or on the floor

Weight remains locked out overhead at all times

Flowery Branch Coaches

5:30 AM – Trice

8:30 AM – Trice

4:00 PM – Brandon

5:30 PM – Brandon

6:30 PM – Brandon

Gainesville Coaches

6:00 AM – Wes

12:00 PM – Trice

4:30 PM – James

5:30 PM – James

author: admin