17 Jan WOD- Thursday, Jan 18

Skill:

Ring Muscle-up Drills and Practice
-Ring supports/ drops
-hip to rings–> watch this video
-false grip hang/hold
-banded transitions
-jumping MU

WOD:

CF Open 14.4
14 min AMRAP
60 Cal Row
50 Toes-to-bar
40 Wall Balls @ 20/14
30 Cleans @ 135/95
20 Muscle Ups

See CF Open standards for this WOD HERE.

Lv1: 75/55, 14/10 @ 9ft
Lv2: 115/75, 20/14 @ 9ft
Lv3: 135/95, 20 @ 10ft/ 14 @ 9ft

Need to plan your week? We are trying something new! Request to take a look at what to expect to see in the programming for this week HERE.

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.