04 Dec WOD- Monday, Dec 5

This Saturday, 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.

Skill:

Kipping and butterfly technique review

Benchmark WOD:

“Chelsea”
EMOM for 30 min
5 Pull-ups
10 Push-ups
15 Air squats

Score = how many rounds you successfully completed within the minuute.
Once hit failure, AMRAP “cindy” the remaining amount of the time and scale down the movements as necessary.

Lv1: jumping pull-ups
Lv2: banded

Finisher:

Foam roll lats 2 min each side
Chest stretch
Foam roll quads
Couch stretch 90 sec each side

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Dec05/”]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.