06 Dec WOD- Sunday, Dec 7

Saturday, December 13th is our 3rd annual Holiday Athletes Cup and Holiday Party. It is a fun, individual throwdown for our members only. Rx and scale divisions. You can sign up to compete here. We hope all of you come, don’t miss out on this great time!

Warm: (15 min cap)

2rds
Row 500
1 Seated sled rope pull
1 sled push
run 400

*while waiting for sleds:
10 bootstrappers
10 updog to down dog
10 passthrus

Strength: Single Leg DL

4×10 each leg
with DBs, KBs or Barbells. -athletes choice

WOD: 8 rounds

Run 200 m
rest 2 min

Post average of fastest and slowest time

WOD Prep with Yasmen– How to prepare your body for the WOD

1. Barbell Calf Smash
2. Trailing Leg Hip Extension

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/dec/07″]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.