WOD- Wednesday, Sept 30

Strength: EMOM 9

    5-3-1-5-3-1-5-3-1 Strict Pull-up

    Lv1: 8-6-4-8-6-4-8-6-4 Ring Rows
    Lv2: 3-3-3-3-3 Neg pull-ups + 3-3-3 banded strict

WOD:

    3 rounds:
    Offense/Defense
    O: 1 Power clean + 1 Hang Power Clean + 1 Jerk Complex for reps
    D: 400m run

    1 Complex = 1 rep

    Lv1: 85/55
    Lv2: 115/75
    Lv3: 135/95

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

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/30″]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.

No Comments

Sorry, the comment form is closed at this time.