03 Oct WOD- Sunday, Oct 4

Let us present to you the Athlete of the Month October: Haydee Campos! See Haydee’s CrossFit journey here.

Warm:

-Mob hip, ankles, OH banded distraction
-Banded straight arm lat pull-down
-Bar MU Drills
-Burgener W/U

Strength:

Every 3 min for 4 rds complete:
Clean + 2 Front Squats
2-4 Bar Muscle Ups

Sub BarMU with 2-4 Strict Pull-ups or 3 Negative Pull-ups

WOD: 6rds

150 m row
30 sec rest

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Oct/04″]WOD LOGGING[/standout-css3-button]

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