13 Jan WOD- Saturday, Jan 14

Special Class Schedule Today:
8:30 am Lite N Tite
9:00 am Regular CrossFit
10:00-10:30am Paleo Challenge Info Session*
10:30 am Regular CrossFit
11:30 am Barbell Club/ Open Gym

*6 week Team Paleo Challenge starts Jan 21st. Info session TODAY, Jan 14 @ 10am. Schedule your Body Composition test here with Fitness Wave NorCal. Hurry! Spaces will fill up! See more details about the Paleo Challenge HERE.

8:30am Lite N Tite
Strength:

Bulgarian Split Squats
w/ DB/kbs
4×8 each leg

WOD:

5 min AMRAP
10 KB/DB Snatch
10 Cal Row

2 min rest

5 min AMRAP
5 HSPU/ Push Ups
25 Double unders/ lat bar hops

2 min rest

5 min AMRAP
10 Wall Balls
30 Grasshoppers

9:00 am and 10:30 am Regular CrossFit
Strength:

OHS
3-3-2-2-1-1-1

WOD:

3 rds, Partner Offense/Defense
Defense: 400 m run
Offense: AMRAP
10 KB/DB Snatch (53/35)
1 Rope Climb, or 7 T2B

Finisher:

3 min AMRAP
Partner Plank Burpees

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan14/”]WOD LOGGING[/standout-css3-button]

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