WOD 7.8.16

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Workout of the Day- Friday, July 8, 2016


Skill Work:

GHD Static Hold 20sec (20sec face up and 20sec face down)

3×10 GHD Sit-up

3×10 GHD Hip Ext.


Strength Work:


[email protected]%/[email protected]%/[email protected]%

Then: 3×[email protected]% last weeks highest EOMOM


CrossFit WOD:


5 Round of:

50- Double Under

35- Knee2Elbow

20m- OH BB Walk @135/185


Today’s Coaches:

Flowery Branch Location

5:30am- Wes

6:30am- Trice

7:30am (101)- Trice

8:30am- Michelle

4:00pm- Trice

5:30pm- Kaz

6:30pm- Nora

7:30pm (101)- Nora


Gainesville Location

6:00am- Jeremy

12:00pm- Trice

4:30pm- TBD

5:30pm- TBD

author: admin

Max Kane Health & Fitness

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Flowery Branch GA 30542


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