WOD- Saturday, Jan 30


Today, Jan 30- 9am Regular class and 9am Lite N Tite-ONLY!
We will be closed the rest of the day for the Freestyle Movement Seminar with world-renown expert, Carl Paoli. Enrollment full!

Movement Seminar

9am Regular CrossFit Class
Skill/Practice:

    MU drills
    2 rds
    Ring Supports x5
    Swing Hip to rings x5
    MU transitions x5

WOD:

    WOD: 20 min AMRAP
    1,2,2,3,3,3,4,4,4,4… MU ladder
    100 m sprint
    rest 30 sec

    Scale:
    Lv1: 2 push-up + 2 Pull-up = 1 MU
    Lv2: 2 Push-up + 2 C2B = 1 MU / Or 1 Jumping MU= 1 MU

9am Lite N Tite
Strength:

    4 rounds
    5 Shoot Thrus (with push-up and dip)
    8 Step-ups w/ DBs at sides per leg

WOD:

    15 min AMRAP
    20-15-10 Wall Balls
    8-6-4 Burpee Box Jump Overs

    (After set of 10 reps and 4, go back to 20 and 8 reps and repeat the rep pattern)

Presenting Athlete of the Month for January: Pablo Bravo!
Check out Pablo’s Journey
Here

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jan30/”]WOD LOGGING[/standout-css3-button]

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