WOD- Wednesday, Dec 23

Holiday Class Schedule:
Thurs, Dec 24th- 8am and 12pm
Fri, Dec 25th- 11am
Sat, Dec 26th- 9:30 and 10:30 am (no Lite N Tite)

Shoulder Prep:

    Every 20 sec
    Shoulder W/u 4 rds
    A-T-Y-I

Skill:

    Kipping/ Butterfly Pull-up Drills and practice

WOD:

    3 rounds for time:
    20 Pull-Ups
    20 Overhead Walking Lunges
    400 m run

    Lv1: jumping pull-ups, 25/15
    Lv2: Banded/ or less amount each round, 35/25
    Lv3: 45/35

    Rest 2 mins
    Then,
    3 rounds max rep strict pull-ups
    Rest 90 secs

Finisher:

    -Overhead Banded Distraction x90 sec each side
    -2 min Hollow Hold

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/Dec23/”]WOD LOGGING[/standout-css3-button]

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