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