07 Oct WOD- Saturday, Oct 8

Martina Tran is our Athlete of the Month for October! Check out Tina’s CrossFit story here.

8:30am Lite N Tite
Warm up

Burpee box jump train
6 boxes 5 rds

WOD:

2 min AMRAP

5 Pull Ups
10 KBS
15 Grasshoppers

1 min rest
7 Cycles

Finisher:

Tabata wall sits
(w/ plate if desired)

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

Alt EMOM 10
(partner up)
-Split Jerk x 2 @ 75% from floor
-30 sec max reps Ring Push Ups AHAP

Partner WOD:

3 rds for time
40 Box Jumps
40 One arm KB Thruster
200m Buddy Carry
…
2 min rest
then,
40 Partner plank burpees

*share work

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/oct/08″]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.