Workout of the Day-Friday, October 21th, 2016

Skill Work

3×14 GHD Sit-up

3×14 GHD Hip Ext

Strength Work

Pause Front Squat

4×2

Pause for 2 sec in bottom on each rep

CrossFit WOD

“Reverse Helen”

3 RFT:

12 Pullups

21 KBS

Run 400

Today’s Coaches

Flowery Branch Location

5:30am – Trice

8:30am – Rick

4:00pm – Brandon

5:30pm -Brandon

6:30pm – Brandon

Gainesville Location

6:00am -Wes

12:00pm – Brandon

4:30pm – Trice

5:30pm – Trice