Monday, September 1st is Labor Day! We are going to have one big workout followed by a Cookout/Potluck/Hero WOD at CFH! We will kick off the workout at 9:30 am. We will announce the hero WOD later, but more importantly, CFH will provide the meat we just ask you to bring a side and some drinks! We will grill out and hang out after the workout.
There will be a sign up on the whiteboard in the front gym. Put your name and the side your are bringing.
Skill WOD
A1) Strict Toes to Bar 5/5/5/5
A2) Russian KB Swings 10/10/10/10
WOD
20 Push Jerks (135/95)
40 Box Jumps (24/20)
20 Hanging Cleans (135/95)
2 Rounds
Randy getting set up for a big clean
Competitors WOD
30 MU’s For Time
10 min cap
-If you do not have MU’s then spend 10 min working on them-
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.