Usually we have a day between our heavy lifting. But, since this is a short week, we had to start September’s strength program yesterday and continue it today. The last strength day of the week will be Friday, where we add weight to various movements or work on progressions for some of our regular lifts.
CrossFit Alloy WOD for 9/3/2014:
8, 8, 8
50 KB Swings (1.5/1)
20 Muscle Ups
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