
WOD 9.9.16
Workout of the Day-Friday, September 9, 2016
Skill Work
3×12 GHD Sit-up
3×12 GHD Hip Ext.
Or Static Holds x30sec
Strength Work
Pause Front Squat
3×3
2 sec pause at bottom on each rep
CrossFit WOD
7min AMRAP
7 Wall Balls
7 R arm KBS
7 L arm KBS
(53/35) Russian Swings
Today’s Coaches
Flowery Branch Location
5:30am- Trice
8:30am- Jeremy
4:00pm- Brandon
5:30pm- Brandon
6:30pm- Brandon
Gainesville Location
6:00am- Wes
12:00pm- Brandon
4:30pm- Jeremy
5:30pm- Jeremy