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07
05
2017

WOD 5.8.17

By admin 0

Workout of the Day 8 May 2017

Strength

A1: Back Squat 5x3w/3sec [email protected]%

A2: Cossack Squat 4×5

(45sec Rest between / Rest 90sec After)

Level 3

“Nasty Girls” 3rds for Time of:

50- Air Squats

7- Ring Muscle-ups

10- Hang Power Cleans 95/135

Level 2

“Nasty-ish Girls” 3rds for Time of:

50- Air Squats

14- Ring Pull-ups

14- Ring Dips

10- Hang Power Cleans 75/115

Level 1

“Not too Nasty Girls” 3rds for Time of:

40- Air Squats

14- Jumping Pull-ups

8- Hang Power Cleans 65/95

Flowery Branch Coaches

5:30 AM – Jeremy

6:30 AM QF – Jeremy

8:30 AM – Connie

4:00 PM – Brandon

5:30 PM – Brandon

6:30 PM – Brandon

Gainesville Coaches

6:00 AM – Wes

12:00 PM – Brandon

4:30 PM – James

5:30 PM – James

author: admin

Max Kane Health & Fitness

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