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Workout of the Day 13 Jan 2017


Strength

Front Squat

 5-5-5-3-3-3

(Rest 90secs between each set working up in load)

Ninja

CF Open WOD 11.4

10min AMRAP of:

60 Bar Facing Burpees

30 OHS 110/165

10 Muscle-ups

Weekend Warrior

CF Open WOD 11.4

10min AMRAP of:

45 Bar Facing Burpees

30 OHS 80/100

10 Strict Pull-ups

10 Strict Dips

Apprentice

CF Open WOD 11.4

10min AMRAP of:

30 Bar Facing Burpees

20 OHS 50/70

10 Ring Rows

10 Bench Dips

Flowery Branch Coaches

5:30 AM – Trice

8:30 AM – Rick

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