Workout of the Day-Saturday, October 22th, 2016

PR SATURDAY AT FLOWERY BRANCH LOCATION!

REGULAR WOD AT GAINESVILLE LOCATION!

Skill Work

Burgener warm-up

Clean and Jerk Review

Strength Work

C&J Ladder

Start at 60% of 1rm C&J. Go up (10/5lbs) every minute, until you cannot complete the weight for that minute. Athlete may take multiple attempts during each minute, but cannot move to next weight until next minute begins.

CrossFit WOD

Partner Filthy Fifty

50 reps of:

• Box Jump (24/20”)

• Jumping Pullups

• KB Swings (35/24)

• Walking Lunge

• Knees to Elbows

• Push Press (45/35)

• Back Extension

• Wall Ball (20/14)

• Burpees

• Double Unders

-one person working at a time.

Today’s Coaches

Flowery Branch Location

10:00am – Wes

Gainesville Location

10:00am – Trice