04 Nov WOD- Thursday, Nov 5

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

THIS SATURDAY @ 10 AM:
Nutrition Seminar– A 30 min Q & A about how to eat right for CrossFit (EVERYONE SHOULD BE HERE)

Warm:

Tabata Air Squats -8rds
then,
2 min Goblet Squat Hold

WOD:

Every 90 for 6 rounds
Power clean + clean + 10 C2B
@ 75-80% of clean max

Note: should have at minimun 30 sec of rest. *Scale accordingly*

Finisher:

5 rounds:
30 sec on/off
15 supermans
15 hollow rocks

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Nov05/”]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.