WOD 10.7.16
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