17 Oct WOD- Tuesday, Oct 18

Martina Tran is our Athlete of the Month for October! Check out Tina’s CrossFit story here.

Skill:

Muscle Up Drills: 10 min
(If you have unassisted ring dips and pull-ups)
Swing Hips to Rings x 5
Ring Supports/ Ring drops x 5
Transitions with a band

Scaled: 10 min AMRAP for quality
GHD Sit-ups x10
Knees to feet x 5
Ring Support hold

WOD:

12 rds for time
2 Ring MU
4 Box Jumps (36/30)
6 Pistols

30 min CAP

sub for ring MU-
Lv1: 4 push-ups + 4 pull-ups
Lv2: 4 Ring Dips + 4 pull-ups

6pm Lite N Tite
WOD:

Part 1
10 min AMRAP

200m run
10 Burpees
15 V-ups
20 Lunges with Plate OH

4 min rest

Part 2
10 min AMRAP

200m run
10 Burpees
15 Sit-ups
20 Jumping Lunges

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/18″]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.