Front Squat
5-5-5-3-3-3
(Rest 90secs between each set working up in load)
Workout of the Day 13 Jan 2017
Strength
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
