20 Nov WOD- Friday, Nov 20

4th Annual Athlete’s Cup and Holiday Party Dec 5th! Check out the event details on our facebook event page here.

Skill: Muscle up Drills

Strength:

Lv1: 5×5 Ring Row
Lv2: 5×3 Ring Dip (AHAP- no bands)
Lv3: 5×1 Strict Ring MU

WOD:15 min AMRAP

50 OH Walking Lunges 45/35
40 Box Jump 24/20
30 PVC Sit-ups (behind the neck)
20 Plate Burpees
10 MU*

*Sub for MU
Lv1: 20 Push-ups
Lv2: 10 Ring Dips (NO BANDS)

Let us present to you the Athlete of the Month November: Macario “Mac” Dagdagan! See Mac’s CrossFit journey here.

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Nov20/”]WOD LOGGING[/standout-css3-button]

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