15 Jan WOD- Saturday, Jan 16

First body composition “weigh-in” for the Paleo Challenge is today! It’s not too late to sign-up. Book your time ASAP- Click here. Email alexis@crossfitpotrerohill.com for more info.

9:30 and 10:30 am WOD
Benchmark test:

8 min to find max vertical jump from stand still- (hold chalk in hand, then measure)

Strength:

Push Press
5×5 Every 2 min

WOD:

12 min AMRAP
30 Box jumps 24/20
30 Push Press 45/35
30 Wall Balls 20/14
30 Burpees

9am Lite N Tite:

Skill:

Alternating EMOM 10
-3-8 Strict Pull-ups/ or 3 Negative Pull-ups
-4-6 Shoot thrus (parallettes or 20” boxes

WOD: 6rds

30 sec Burpees for reps
30 sec rest
30 sec KBS (53/35) for reps
30 sec rest

Presenting Athlete of the Month for January: Pablo Bravo!
Check out Pablo’s Journey Here

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jan16/”]WOD LOGGING[/standout-css3-button]

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