21 Dec WOD- Thursday, Dec 22

Skill:

Bar MU Practice
Lv1: Kip pull-ups
Lv2: C2B
then,
EMOM 5
3 Pull-Up + 2 C2B + 1 BMU
Scale: 3-5 reps of hardest pull-up/Bar MU progression

Strength:

Deadlift Wendler wk 1
All % are based of 90% of 1RM
65% x 5
75% x 5
85% x Max reps

WOD:

10-1 Jumping Lunges (each leg)
1-10 Clapping Push-ups

Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob’s CrossFit story here.

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Dec22/”]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.