21 Sep WOD- Friday, Sept 22

WEEK 3 Progressive Whole 30: Cut out DAIRY + GLUTEN + SUGAR + LEGUMES “This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).”

*CrossFit Team Series is now!!! Partner competition, 4 WODs each week for 2 Weeks! 9/20-10/2. We will be hosting week 1 Friday night (9/22), and Saturday morning (9/23). Find a partner and sign-up online HERE. Can be mixed-gender or same-gender pairs.

Warm-up practice round:

3-5-7
Synchronized Thrusters 45/35
Synchronized Bar-Facing Burpees

*Practice timing and communication*

Event 1: 18 min cap* (for class only)

9-15-21
Synchronized Thrusters (95/65)
Synchronized Bar-Facing Burpees

Scaled: 65/45

Event 2 (modified for class): 15 min cap

50 DU relay
then, 3 rounds
10 C2B Pull-ups
10 Hand Power Snatch 95/65
then,
50 DU relay

*Double Unders- only after one partner have completed 50 reps, can the other person begin.
*C2B and HPS- after one partner does 10, then the other partner does 10 reps.
*Must tag hands when switching.

***For those of you registered for team series, Event 2 is different. You can see it here. 4-7pm we will be running heats because you need a JUDGE.***

Get the Early Bird price for the OUTWOD event! This is a benefit for the LGBTQ Community! Learn more and sign-up HERE.

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/sept22/”]WOD LOGGING[/standout-css3-button]

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