09 Jan WOD- Tuesday, Jan 10

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.

Strength A:

EMOM 8
Power Clean + 2 Hang Squat Cleans

Strength B:

Back Squat Wendler wk 1- cycle 2
65% + 10# x 5
75% + 10# x 5
85% + 10# x 5+
%based on 90% of 1 RM

WOD:

8 min AMRAP
16 1 arm KB Thrusters
8 Pistols

Lv1: 25/15
Lv2: 35/25
Lv3: 53/35

6pm Lite N Tite

Strength:
4 sets alternating:

8 Renegade Rows
push up, row L arm, push-up, row R arm while in plank

Lv1: 25/10
Lv2: 35/20
Lv3: 50/30

8 KBs/DBs Box step ups each leg

Lv1: 35/15
Lv2: 44/25
Lv3: 53/35

WOD:
50-40-30-20-10
DU
Air Squats
Sit-ups

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan10/”]WOD LOGGING[/standout-css3-button]

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