18 Aug WOD- Saturday, Aug 19

Today, we will be joining CrossFit Lumos from Austin, Texas in a “Alternative” Hero WOD to commemorate Heather Heyes. She was killed during the Charlottesville protests on August 12, 2017. You can see their post here: “A New Type of Hero WOD”

8:30 am Lite N Tite, 9:30 am and 10:30 am CrossFit
Warm: Skills and drills

Run 400m, dynamic stretches then,
8 min AMRAP
-FR Lunge + press while in lunge position + OH lunge x 3 reps each leg with bar/DB
-30 ft HS walk/3 wall walks
-10 Kipping swings/ hip to bar

WOD: “Heather”

20 min AMRAP- Partner Relay
8 Pull-ups
12 DB/KB Snatches (50/35)
17 DU/ lateral hops over DB

*one partner does an entire round, while the other rests, alternating rounds.

Lv1: jumping pull-ups, 25/15
Lv2: 4 pull-ups, 35/25

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/aug19/”]WOD LOGGING[/standout-css3-button]

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