18 Jan WOD- Tuesday, Jan 19
Presenting Athlete of the Month for January: Pablo Bravo!
Check out Pablo’s Journey Here
Warm-up
-
15 Cal Row or Air Dyne
10 spider lunges
10 air squat
15 cal row/air dyne
10 good mornings w/ bar
10 back squats with bar
15 cal row/ air dyne
15 ball slams
10 back squats loaded (ex: 115/75)
Strength:
-
5×8 Back squat
Every 3 mins
WOD:
- for time (7 min Cap)
15, 10, 5, 10, 15
Box Jump
KB thruster
(KB must be in proper front rack)
Finisher:
-
Alternating tabata (8 min total)
hollow hold
superman hold
6pm Lite N Tite
WOD 1:
-
10 min AMRAP
200 m run
10 Jump lunges
10 Plate Burpees
(35/25)
WOD 2:
-
5rds
50 DUs
25 KBS
25 Abmat Sit-ups
Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jan19/”]WOD LOGGING[/standout-css3-button]
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