18 Jul WOD- Saturday, July 19

Today is the launch party for the brand new Throwdown phone app! Come to regular class WODs (9:30 and 10:30am) to be entered into a raffle for a $50 certificate to Rogue and Reebok! Also, FREE food from Belly Burgers food truck, and FREE t-shirt for anyone who downloads the app. Come check it out and bring a friend!

Strength: Front Squat

Every 2 min for 5 rounds complete 3 FS @70-80%

WOD: “Tic for Tac”

5 rounds of Offense/Defense-
Offense: MB Clean Wall Balls
Defense: 10, 30ft Shuttle Runs

WOD Prep with Yasmen- How to prepare before the WOD:
1. Trailing Leg Hip Extension
2. Barbell Calf Smash

SKILL OF THE MONTH: MUSCLE-UP

Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups!

Week 7/14-7/20/14
1. Kipping MU transition Drill 2×5
2. Jumping MU Transition 2×5
3. Ring Rows 2×5-10
4. False Grip Hang 2x 10-20sec

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/july/19″]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.