Reminders: 8am and 9am class schedule Monday September 1st. Please register as EVENT.
For Labor Day we will be doing The Air Force WOD. If you are competing as part of the 3 day challenge WOD you will do the WOD below however your team would like to complete the reps. However, there is a bonus. Any athlete not on the barbell may do burpees. For every 25 burpees the team completes, you may subtract 1 minute off your overall time. If you are not competing as a team you may do the WOD as originally prescribed and how the workout was originally done at the 2010 CrossFit Sectionals in the Mid West. (Historical note: There was no CrossFit Open that year. If you registered and were lucky enough to get an entry at Sectionals you competed. At the time there were no qualifications to enter Sectionals. If I remember correctly, the top 10 made it to regionals. Each of the Sectionals were also differently programmed. So the workout you see below was not an event at the 2010 Mid Atlantic Regionals. I found a video on you tube from that year’s sectionals doing this WOD.)
The Air Force WOD
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.