WOD 9.9.16

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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


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

author: admin

Max Kane Health & Fitness

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