19 Jun WOD- Friday, June 20

Warm-up:
Tricep Extension Smash and/or Barbell Calf Smash
Burgener Warm-Up

Strength: Clean Complex

Every 2 mins for 12 min complete: each set.
1 Clean Pull,
1 HPC,
1 Squat Clean

*Start at 60-65% of 1RM Clean and Increase weight 5-10#

Then, 6 min to find a heavy 1 rep Clean

WOD: Death by 30ft Shuttle Runs

*Athletes must sprint, no sandbagging on the first 5 minutes!
*Touch cone/floor with hand

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/june/20″]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.