Friday 160902



Labor Day Hours – Monday we will have WOD times at 7a and 9a ONLY. Have a great long weekend and enjoy the last official weekend of Summer!!

Dynamic Warm-Up – Mobility
Prepare to for..

5 Rds
12 Deadlifts 155/105 135/85 115/65
9 Hang power cleans
6 Push Jerks
**For those so inclined, try double “DT” as performed at the 2016 Crossfit Games.**

*Scale accordingly to meet or beat cutoff & maintain intensity with good mechanics on B.  Ask your coach for help.


EXTRA for those who seek more….

B. Accessory Work (Test Week)  *see PDF for week on white-board

Establish a 10 rep max single arm press for each arm. Remember to keep your pace the same on the way up and the way down.
*your palm should face forward at the top of each rep. 

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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