16 Jan WOD- Saturday Jan 17

Today you will see Fitness Wave NorCal outside our box administering hydrostatic body weighing (the gold standard in body composition tests), a.k.a. “getting dunked”. This is the kick off to our Beyond the Whiteboard Challenge! The spots are all filled up for the dunk but the Challenge is wide open. If you would like to sign up to get dunked else where, you can sign up here. Come in today to learn more about the Beyond the Whiteboard Challenge, and Sunday at 11:30 am is the official informational session.

Strength: MAKE UP (Bench Press, Deadlift, Strict Press, Back/Front Squat)

Wendler Week 1
% based on 90% of 1RM
x5@ 65%
x5@ 75%
xmr @ 85%

We will be doing the Wendler 5-3-1 strength cycle for the next 4 weeks. Please take the time to read about it. The lifts will be the same each day. It is important to keep track of your numbers for this. If you do not know your 1 rep max of the lifts, then take some time at World Gym or Open Gym to find it!

WOD:

5 min AMRAP
3 Bar MU
9 OHS

5 min rest

5 min AMRAP
3 Bar MU
9 Thruster

Lv1: 9 Pullups, 65/45
Lv2: 6 C2B pull-ups, 75/55
Lv3: 3 Bar MU, 95/65

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/17″]WOD LOGGING[/standout-css3-button]

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