13 Aug WOD- Tuesday, Aug 14

Warm/Skill:

3 rounds for quality (12-15 min)
10 Parallette Shoot Thrus (no push-up/dip)
30 sec Handstand holds, free or wall
4-6 Lateral Jumps @ high (pvc+box)

Strength:

Wendler Push Press
Wk 1, cycle 2 (15 min)
% based on 90% of 1RM
65%+10# x 5
75%+10# x 5
85%+10# x MR

WOD:

30 sec on/off- 6rds
Ring Push-ups for reps
rest
Double Unders for reps

6pm Lite N Tite
WOD:

For time:
20 HSPU
30/25 Cal bike
40/35 Cal Row
50 Burpees
60 Wall Balls (20/14)
70 Double Unders
Run 800m

*35 min cap*

See week program skeleton HERE.

Log your scores on Beyond the Whiteboard
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.