30 Sep WOD- Thursday, Oct 1

Mobility Lab today at 7am! Come to increase performance and prevent injuries.

Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee’s CrossFit journey here.

Warm: 5 min squat hold
*If form breaks, rest*

Strength:

Every 2 min for 10 mins
Paused Back Squats x 3 reps
3 sec pause at bottom

WOD:

5,4,3,2,1 Strict Deficit HSPU
25,20,15,10,5 Wall Balls (20/14 @ 10ft)
*goal = unbroken*
*No Kipping!*

Lv1: Negative HSPU, or Wall Walks, 14/10 @ 9ft
Lv2: Strict HPSU to floor or to block, 15/12 @ 9ft

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Oct/01″]WOD LOGGING[/standout-css3-button]

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