Workout of the Day-Wednesday, October 5th, 2016

Skill Work

Front Squat

3 Bottom up Front Squats

4 sets, Every 90 sec

Strength Work

2 Pause Hip Clean

5 sets, every 90 seconds

dip into power position, pause 2 seconds, then GO!

(full cleans)

 CrossFit WOD

“Elizabeth”

21-15-9

Cleans

Ring Dips

(135/95)

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am-Rick

4:00pm-Jeremy

5:30pm-Jeremy

6:30pm-Nora

Gainesville Location

6:00am-Trice

12:00pm-Brandon

4:30pm-Trice

5:30pm-Trice