08 Jan WOD- Friday Jan 9

New Paleo challenge coming soon! Time to get your body tuned up like a well-oiled machine for the 2015 CrossFit Open. Sign up to measurement you body composition on Saturday, Jan 17th before the spots fill up! You can sign up here.

Thank you to Dave Spitz and his CalStrength crew for the awesome Olympic Lifting Seminar this past Tuesday. You can learn more about CalStrength here.

WOD- Friday, Jan 9th

Test 1 RM: Bench press
-Or if you tested on 12/22 then, Test 3 RM Bench press

Circuit: 4rds for quality, not time (rest as needed)

a) One Arm Bent Over Row on bench 10-15 reps

b) Handstand hold on wall, (facing wall, nose to wall) 20-30sec

c) Weighted Plank (elbows) hold 60 sec @ 10-45#

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/09″]WOD LOGGING[/standout-css3-button]

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