06 Jan WOD- Saturday, Jan 7

Announcement!- 6 week Team Paleo Challenge starts Jan 21st. Schedule your Body Composition test here with Fitness Wave NorCal. Hurry! Spaces will fill up! See more details about the Paleo Challenge HERE.

8:30am Lite N Tite
Strength:

4×10-12 Strict T2B

WOD:

20 min AMRAP
250 m row
25 DU
15 Goblet Squats
10 Burpees

9:30 and 10:30am Regular CrossFit
WOD: January Challenge

5 cycles work up to a heavy 7 (unbroken) reps of
Bear Complex (STRICT)
Rest 3 min between attempts

Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press (Behind the Neck)
Strict = no blending of movements (no squat clean, thruster, jerks…)

Finisher:

3×15-25 GHD sit-ups/ or 3×25 V-ups

Super set with

Strict Pull-ups

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan07/”]WOD LOGGING[/standout-css3-button]

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