10 Nov WOD- Saturday, Nov 11

8:30 am Lite n Tite
Strength:

Ring Dips 5×5 AHAP
Lv1: ring supports

WOD:

4 rounds for time
10 Renegade Rows*
100-200-300-400m
DB farmer carry
15 DB Thrusters

*Lv1: knees- one push up
Lv2: one strict push-up
Lv3: 2 strict push-ups

9:30 am and 10:30 am Regular Class
Strength:

4 x 10 Back Squat every 3 min
Start around 55-60% and increase ea set as desired.
*tip, when working up to weight, only do 6-7reps

WOD:

3 cycles:
2 min AMRAP
1 MU/5 ring dips
5 DL
1 min rest
2 min AMRAP
Row for cal
1 min rest

Lv1: 135/95
Lv2: 205/155
Lv3: 250/185

Log your scores on Beyond the Whiteboard
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.