03 Sep WOD- Friday, Sept 4

Let us present the athlete of the month for September: Nick Poggetti! Read more about Nick’s CrossFit journey here.

Labor Day hours are posted:
8:30am Elements
9:30am and 10:30 am regular class
9:30am Clean Break Barbell Club
Click here to see the schedule.

Strength:

EMOM 6
30 sec max strict pull-ups

Lv1/Lv2: 2-3 Negative Pull-ups

then,

EMOM 6
30 sec max HSPU
Lv1: 30 sec HS hold
Lv2: Kipping
Lv3: Strict

WOD:

4 rds
2 min on/2 min off
20 Wall Balls 20/14 @ 10ft.
Max cal row for reps

-partner up- one person works while the other rests.
-record total calories.

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/04″]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.