Workout of the Day-Wednesday, September 14, 2016

Skill Work

Front Squat

3×5

3sec tempo down and 3sec pause in bottom

Strength Work

4×3

Press from Split

switch which foot is in front each set

CrossFit WOD

“Bad Cindy”

10min AMRAP

5 c2b pullups

10 ring pushups

15 jumping air squats

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am-Rick

4:00pm-Jeremy

5:30pm-Jeremy

6:30pm-Nora

Gainesville Location

6:00am-Trice

12:00pm-Brandon

4:30pm-Trice

5:30pm-Trice