13 Sep WOD- Thursday, Sept 14

*CrossFit Team Series starts next week!!! Partner competition, 4 WODs, 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.

Strength A:

Wendler Deadlift
Wk 1
% based on 90% of 1RM
65% x 5
75% x 5
85% x Max Reps

Strength B:

Alternating EMOM 10
5 Box Jumps @ High
5-8 Ring Rows @ hard

WOD:

6 min AMRAP
Max rep Ring Dips
30 DU penalty for resting

Lv1: push-ups, 10 DU
Lv2: banded, 20 DU
Lv3: 30 DU
Lv3+: Weighted ring dips

Get the Early Bird price for the OUTWOD event! This is a benefit for the LGBTQ Community! Learn more and sign-up HERE.

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/sept14/”]WOD LOGGING[/standout-css3-button]

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