Thursday 9/3/15


Labor Day Weekend Schedule:

Saturday, 9/5: Normal schedule (8:00am and 9:00am WODs, 10:00am CrossFit Kids) [NOTE: Capital Affiliate League will NOT be held at Inner Loop on Saturday afternoon as originally planned]

Monday, 9/7: 9:00am and 6:30pm WODs ONLY


Deadlift (5×3 @ same weight)

warm-up 3×3 ascending weight

Linear progression – add weight from last week. [If first week on progression, start at no more than 60% of 1RM.]


EMOM for 18 mins (6 rounds of the following):

1) Turkish get-ups – 1 per side

2) Sled push down & back (full length)

3) 12 ball slams (full extension above head!)

Record KB weight

Categories: WOD

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