05 Nov WOD- Friday, Nov 6

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

THIS SATURDAY @ 10 AM:
Nutrition Seminar– A 30 min Q & A about how to eat right for CrossFit (EVERYONE SHOULD BE HERE)

Strength:

6 min EMOM
6 Bent over rows

WOD:

3 rds
3 Rope Climbs (WEAR SOCKS!)
25 Wall Balls (20/14)
400m Med Ball Carry
1 min rest

Sub for 6 rope walks or 9 K2E

Finisher:

Accumulate 2 min L-Sit hold parallettes
5 min cap

Lv1: on 20″ boxes, knees bent
Lv2: knees bent

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Nov06/”]WOD LOGGING[/standout-css3-button]

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