Tuesday 9/1/15


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


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


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

Categories: WOD

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