
WOD 9.7.16
Workout of the Day-Wednesday, September 7, 2016
Skill Work
Front Squat
3 Bottom up Front Squats
4 sets, Every 90 sec
Strength Work
5 sets, every 90 sec
2 Pause Power Position Clean
dip into pwr position, pause 2 sec, then GO! (full cleans)
CrossFit WOD
4 rounds:
5 hang cleans (115/75)
10 ring pullups (sub ring row if needed)
Today’s Coaches
Flowery Branch Location
5:30am- Wes
8:30am- Jeremy
4:00pm- Jeremy
4:00pm-6:00pm MKBB- Brandon
5:30pm- Jeremy
6:30pm- Nora
Gainesville Location
6:00am- Trice
12:00pm- Brandon
4:30pm- Trice
5:30pm- Trice