22 Sep WOD-Saturday, Sept 23

WEEK 3 Progressive Whole 30: Cut out DAIRY + GLUTEN + SUGAR + LEGUMES “This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).”

*CrossFit Team Series is now!!! Partner competition, 4 WODs each week for 2 Weeks! 9/20-10/2. We will be hosting week 1 Friday night (9/22), and Saturday morning (9/23). Find a partner and sign-up online HERE. Can be mixed-gender or same-gender pairs.

8:30am Lite N Tite
WOD:

For time:

3rds
30 Wall Balls
30 MB Sit-Ups
30 KBS (53/35)

Rest 5 min then,

800m run
800m row
400m run
400m row
200m run
200 row

9:30 and 10:30 am CrossFit Class
Team Series Event 3: 12 min cap

Rx:
50 Wall Balls (20/14 @ 10/9ft)
30 Power Cleans @ 135/95
50 Wall Balls (20/14 @ 10/9ft)
20 Power Clean @ 185/135
50 Wall Balls (20/14 @ 10/9ft)
10 Power Cleans @ 225/155

Scaled:
50 Wall Balls (14/10 @ 9ft)
30 Power Cleans @ 95/65
50 Wall Balls (14/10 @ 9ft)
20 Power Clean @ 135/95
50 Wall Balls (14/10 @ 9ft)
10 Power Cleans @ 155/105

*For class all the work, including the wall balls, is shared*
*If you are registered watch the WOD details here.

Event 4: 15 min cap

100 Cal Row
100 Toes-to-bar

Each partner must do at least 20 reps of each. Can switch at any time and must tag hands when doing so.

***For those of you registered for team series, 9:45-11:30am we will be running heats because you need a JUDGE. Also, if you can volunteer to judge that would be great! Watch the standards here. ***

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/sept23/”]WOD LOGGING[/standout-css3-button]

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