22 Dec WOD- Friday, Dec 23

Posted at 20:00h in WOD by

Regular Schedule Today!

Strength:

    Every 90 sec for 8 sets
    Power Clean + Hang (squat) Clean + Front Squat

WOD:

    4 cycles
    3 min AMRAP
    8 Hang Squat Cleans
    8 Shoot thrus
    (no pushup or dip)

    1 min rest
    (restart AMRAP ea cycle)

    Lv1: 65/45, 20″ box
    Lv2: 95/65, jerk boxes (or stacked plates)
    Lv3: 115/75, parallettes

Athlete of the month for December is Rob Ramirez! Congrats Rob! Check out Rob’s CrossFit story here.

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Dec23/”]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.

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