Workout of the Day-Friday, October 7th, 2016

Skill Work

3×12 GHD Situps

3×12 Hip Extension

Strength Work

Pause Front Squat 3×3

2 sec pause at bottom on each rep.

Try to beat pause 3rm from last month.

CrossFit WOD

12 min AMRAP

14 DB Step-Ups (30/20)

10 MedBall Sit-ups (20/14)

6 HSPU

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Rick

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Brandon

Gainesville Location

6:00am-Wes

12:00pm-Brandon

4:30pm-Brandon

5:30pm-Brandon