21 Sep WOD- Thursday, Sept 21

WEEK 3 Progressive Whole 30: Cut out DAIRY + GLUTEN + SUGAR

*CrossFit Team Series starts today!!! 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.

Skill/Strength:

Ring MU drills
15 min
Hip to rings
Transitions
Ring drops/ supports

EMOM 10
1 MU + 2 rings dips
(3 dips total)
Lv1: 5 dips
Lv2: jumping MU
Lv3: weighted if necessary

WOD:

4x
Every 3 min
400m run
Post average of fastest and slowest time

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/sept21/”]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.