06 Jan WOD- Saturday, Jan 7
Announcement!- 6 week Team Paleo Challenge starts Jan 21st. 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:
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4×10-12 Strict T2B
WOD:
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20 min AMRAP
250 m row
25 DU
15 Goblet Squats
10 Burpees
9:30 and 10:30am Regular CrossFit
WOD: January Challenge
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5 cycles work up to a heavy 7 (unbroken) reps of
Bear Complex (STRICT)
Rest 3 min between attempts
Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press (Behind the Neck)
Strict = no blending of movements (no squat clean, thruster, jerks…)
Finisher:
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3×15-25 GHD sit-ups/ or 3×25 V-ups
Super set with
Strict Pull-ups
Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan07/”]WOD LOGGING[/standout-css3-button]
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