WOD – Wednesday 9/12

A couple of announcements, try to read through the whole thing. I promise I am not just talking to talk.
1. The hike is this Saturday. It is going to be beautiful out and should prove to be an awesome day on the mountain. If you are interested but haven’t signed up yet, please let a coach know so we can email you the information.
2. LumberJack is quickly approaching. If you are interested, want a t-shirt and food, you must sign up ASAP.
3. PortBurn is coming. It is going to be absolute fire. Pun intended. If you haven’t signed up yet, there are a few spots left in a few of the days. Please email info@crossfitportsmouth.com if you want to reserve your ticket to sweatville.
4. September is goal month. Get your goal on the board. Something you can accomplish in the 3 weeks left in September.

Spend 2 minutes in Z1
Then, 3 rounds; add weight per individual
10 strict press
10 bent over rows

Shoulder prep for the WOD

A1. Strict press – building to a heavy triple
A2. Banded face pulls – 4×20
Simple strength here. Banded face pulls are looking better. Make sure elbows are high and band goes to the chin.

“Bottled Up”
22 min AMRAP
60 cals row
50 DU’s
40 sit-ups
30t SA DB hang clean and jerks
The chipper. Love it or hate it. There is a place in this workout where everyone can find a little rest. Whether it’s in the row, the DU’s or even the sit-ups. Keep your head down and keep grinding. Remember, the dumbbell hang power clean and jerk. DB between the legs for the hang, creating a rack position for the jerk, you do not need to alternate after every rep, but try to think about where you should.

Accessory Work
Banded alphabets – 6x each side, alt.
Banded ab pull-downs – accumulate 100

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