29 Aug WOD- Wednesday, Aug 30

ANNOUNCEMENTS!!!!

*Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC
*1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. Next week (8/28-9/3) is De-load week.
*Progressive Whole 30 Challenge: WEEK 1- NO DAIRY- starts Sept 1.
*CrossFit Team Series!!! Partner competition, 4 WODs, 2 Weeks! 9/20-10/2. We will be hosting Friday nights and Saturday mornings. Find a partner and sign-up online HERE. Can be mixed-sex or same-sex pairs.

Skill:

Tall Jerk Drills
Short Step Drills

Strength:

Alternating EMOM 12 min
-2 Pause Split Jerk (3 sec hold in catch) >65% of 1RM max
-30 sec max reps Strict pull-ups (in hollow hold)

WOD A:

6 min AMRAP
8 RKBS
24 Grasshoppers
Lv1: 44/35
Lv2: 53/44
Lv3: 70/62

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