27 Nov WOD- Saturday, Nov 28

4th Annual Athlete’s Cup and Holiday Party NEXT Saturday, Dec 5th! Check out the event details on our facebook event page here.

9am Lite N Tite WOD:
WOD A: Rowing intervals 5RDS:

30 sec jog (2/3 effort)
90 sec sprint (full effort)

WOD B:

For time:
21-15-9
Wall balls 20/14
Pull ups
WB overhead situps

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

every 2 min
Weighted Pull-ups (strict)
5×4

Lv1: 5×3 Negative pull-ups

Partner WOD:

12 min AMRAP partner:

30 Wall Balls (20/14)/ hang
20 KBS (62/44)/ ball overhead
10 Plank Burpees

Partners share work as desired.
During wall balls, reps can only be accumulated while partner hangs from bar.
During KBS, reps can only be accumulated while partner holds MB overhead

Let us present to you the Athlete of the Month November: Macario “Mac” Dagdagan! See Mac’s CrossFit journey here.

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Nov28/”]WOD LOGGING[/standout-css3-button]

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