15 Dec WOD- Wednesday, Dec 16
Here’s the Yevelev’s- another one by Sasha Yevelev!
Warm:
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Every 20 sec
Shoulder W/u 4 rds
alternate through position A-T-Y-I
20 sec on/5 off: 4 rds
alternate through
Plank (on hands)
Superman
Side Plank (on hands)
Side Plank
Strength:
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Alt EMOM 10
Ring Rows x5
Shoot thurs on parallets x5-8
(no push-up/no dip)
WOD:
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12 min AMRAP Ladder
5 Wall balls increase by 5 each round
5 T2B- increase by 2 each round
Presenting ATHLETE OF THE MONTH December: Mila Yevelev! Learn more about Mila’s CrossFit Journey here.
Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Dec16/”]WOD LOGGING[/standout-css3-button]
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