07 Sep WOD- Friday, Sept 8

ANNOUNCEMENTS!!!!
Today starts WEEK 2 of progressive Whole 30 Challenge. This week is NO DAIRY + NO GLUTEN!
Let’s clean up that diet and get us ready for the CF TEAM SERIES

*1 Rep Max testing this week! Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift.
*CrossFit Team Series!!! Partner competition, 4 WODs, 2 Weeks! 9/20-10/2. We will be hosting Friday nights and Saturday mornings. Find a partner and sign-up online HERE. Can be mixed-gender or same-gender pairs.

Strength:

30 min to find 1 Rep Max Deadlift

WOD:

for max reps
1 min Hang Clusters (75/55)
1 min rest
2 min Hang Cluster (115/75)
1 min rest
3 min Hang Clusters (135/95)

Lv1: start at 45/35 increase by 10#
Lv2: stay at 75/55 (don’t increase)

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/sept08/”]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.