Workout of the Day-Friday, September 16, 2016

Skill Work

3×12 GHD Sit-up

3×12 GHD Hip Ext.

Or static Holds x30 sec

Strength Work

Front Squat

Work to heavy double

3-3-3-2-2

CrossFit WOD

30ft OH Lunges (45/25 plate)

10 burpee, jump onto plate

30ft OH Lunges (45/25 plate)

20 KBS (53/35)

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Jeremy

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Brandon

Gainesville Location

6:00am- Rick

12:00pm- Brandon

4:30pm- Jeremy

5:30pm- Jeremy