08 Jan WOD- Saturday, Jan 9

Different Class Schedule for today:

9am All Levels CrossFit Class
9am Lite N Tite
10am Paleo Challenge Info Session
10:30am All Levels CrossFit Class
11:30 am Intro
11:30 am Barbell Club
11:30 am Open Gym

Paleo Challenge Info session today 10 am! First body composition “weigh-in” is Jan 16th. Book your time ASAP- Click here

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

All Levels CrossFit WOD (9am and 10:30am):

For time: (20 min cap)
30 Back Squats
21 Pull-up
20 Front Squats
15 C2B pull-up
10 Overhead Squats
9 Bar Muscle Up

Lv1: 75/55
Lv2: 95/65
Lv3: 115/75

Lv1: 21-15-9 pull-ups (jumping,banded, kipping)
Lv2: 21 pullups – 15 C2B – 9 burpee C2B

Finisher:

Tabata Sit-ups

Lite N Tite 9am
WOD 1:

3 rds for time
-25 Ball Slams (30/20)
-Bear Crawl ball push 40ft
-25 squats w/dball
-Burpee ball toss 40ft

rest 5-7 min

WOD 2:

for time
5-4-3-2-1 Wall Walks
34-30-24-20-14 Jumping Lunges (total)

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jan09/”]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.https://crossfitpotrerohill.com/wp-admin/media-upload.php?post_id=9429&type=image&TB_iframe=1