Workout of the Day- Friday, August 5, 2016

Skill Work

3×10 GHD Sit-up

3×10 GHD Hip Ext.

(Static Hold after last set for 20sec)

Strength Work

Front Squat

Work up to a 3RM

CrossFit WOD

21-15-9-9-15-21 of:

Deadlift 155/225

Burpees

Today’s Coaches

Flowery Branch Location

5:30am- Wes

7:30am (101)- Trice

8:30am- Rick

4:00pm- Michelle

5:30pm- Wes

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location

6:00am- Trice

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz