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Workout of the Day 4 Jan 2017


Strength

Alternate Between EMOM

A1: Shoulder Press 4×10

A2: Bent Over Row 4×10

 Bar is pulled from the ground for both

Ninja

5 Rounds for time of:

10- Burpees

2- Legless Rope Climbs

Weekend Warrior

5 Rounds for time of:

8- Burpees

2- Rope Climbs

Apprentice

5 Rounds for time of:

6- Burpees

4- Pull 2 Standing Rope Climb

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