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
Strength
1) Split Jerk (technique work, then 5×3 ascending)
2) Clean Pull (warm-up, then 5×2 (same weight all sets))
@ max clean weight or heavier
Conditioning
For time:
12-10-8-6-4-2 of:
Deadlifts (Rx: bodyweight)
Med Ball Overhead Throw Sit-Ups (against wall) (20/14)
with 25 DUs* after every round (6 sets)
*DU scale: 75 SUs after every each round + 90 seconds of DU attempts at beginning and end of WOD as buy-in/cash-out