Workout of the Day-Tuesday, October 18th, 2016

Skill Work

Double Unders

3 Rounds

15 seconds slow singles with high jump

30 seconds doubles

45 seconds rest

Strength Work

8 Minute Alternating EMOM

8 Snatch Grip Bent over rows

4 Ring row negatives

CrossFit WOD

4 Rounds of:

45 sec on, 15 off 

Cals on rower

Slamballs

T2B

[Rotate each minute for 12 minutes total]

Today’s Coaches

Flowery Branch Location

5:30am – Wes

8:30am – Trice

4:00pm -Trice

5:30pm – Trice

6:30pm – Jeremy

Gainesville Location

6:00am – Jeremy

12:00pm – Brandon

4:30pm – Brandon

5:30pm – Nora