03 Oct WOD- Tuesday, Oct 4

Warm

500 m row then,
2 rounds:
Ring supports/drops x5
Shoulder taps x20
Ring rows (hands to ribs) x8
Hollow rocks x15
Air Squats x20

Strength:

Strict press
-find a heavy 1 rep, then do max reps Push Press with that weight.

Strength B:

15 min AMRAP
50 Double Unders
25 Wall Balls
5 MU

6pm Lite N Tite
Strength:

Pistols x6
Every 90 sec for 6 sets

WOD

15min AMRAP

200m run
15 wall ball
10 push-ups
5 cal air dyne

Finisher:

Partner
8 x 25 sit-ups
(25 unbroken then switch)

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/04″]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/04″]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.