Alternate Between EMOM
A1: Shoulder Press 4×10
A2: Bent Over Row 4×10
Workout of the Day 4 Jan 2017
Strength
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
