08 Dec WOD- Friday, Dec 9

Tomorrow, Dec 10 is our 5th Annual Holiday Athlete’s Cup!
In house competition for all levels and holiday party, 9am- 1pm.
See details on our Facebook event page here. Sign-up on the whiteboard at the box.

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

Handstand skill practice:

-kicking up
-partner holds
-walking
-HS forward Rolls

then,
Find max HS hold
L1 facing wall
L2 facing away
L3 free

WOD:

Part A:
6 min AMRAP
10 OH Plate Lunges (35/25)
25 DU

2 min rest

Part B:
3 min Amreps
10 ft HS walk/ Wall walks for reps

Rest 2 min

Part C:
6 min AMRAP
6 Pistols
10 Box jumps 24/20″

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Dec09/”]WOD LOGGING[/standout-css3-button]

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