Workout of the Day-Friday, September 30, 2016

Skill Work

Front Squat

Strength Work

Front Squat

4X4, every 90 seconds

CrossFit WOD

4 Rounds for Time:

100m Farmers Walk

10 Wall-Balls

10 Abmat Hip Extension

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Rick

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Brandon

Gainesville Location

6:00am-Wes

12:00pm-Brandon

4:30pm-Brandon

5:30pm-Brandon