Monday WOD – 090114

Colin

Red Hulk is Angry.

Labor Day Schedule Update
On Labor Day Monday, September 1st, we will be open for an Open Gym from 8:30-10:30am.

WCCFers SHARE THE LOVE!
Our next On-Ramp beginson SEPT 8TH at 6:30pm!!! Please help us fill it up with your friends and family!! They can sign up for FREE here (No obligation; they can pay after the first class once they are hooked!): https://whaling-city-crossfit.theboxhq.com/events/wccfs-september-on-ramp-program_

WORKOUT OF THE DAY

Fitness
1. Power Clean + Clean: Max for the complex, 1×1@ 95%, 1×1@90%

2. For time:

Run 800m
30 KB Swings 24/16kg
50 Wallballs 20/14
30 KB Swings 24/16kg
Run 800m

3. Pull-up Development

Performance
1. Power Clean + Clean: Max for the complex, 1×1@ 95%, 1×1@90%

2. Power Jerk from rack: 2RM – 2X1@95%, 2X1@90%

3. Metcon
For time:

Run 800m
30 KB Swings 32/24kg
50 Wallballs 30/20
30 KB Swings 32/24kg
Run 800m

4. C2B Development