29 Jan 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!
9am Regular CrossFit Class
Skill/Practice:
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MU drills
2 rds
Ring Supports x5
Swing Hip to rings x5
MU transitions x5
WOD:
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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:
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4 rounds
5 Shoot Thrus (with push-up and dip)
8 Step-ups w/ DBs at sides per leg
WOD:
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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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