06 Sep WOD- Thursday, Sept 7

ANNOUNCEMENTS!!!!
We are mid-week of our progressive Whole 30 Challenge. This week is no DAIRY! “This means no cheese, cow milk, yogurt, cream, sour cream, kefir, and butter. The only exception to this rule is that you can have ghee.”
Let’s clean up that diet and get us ready for the CF TEAM SERIES

*1 Rep Max testing this week! Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift.
*CrossFit Team Series!!! Partner competition, 4 WODs, 2 Weeks! 9/20-10/2. We will be hosting Friday nights and Saturday mornings. Find a partner and sign-up online HERE. Can be mixed-gender or same-gender pairs.

Strength:

15-20 min to find 1 Rep Max Push Press

WOD:

4rds for time
200 m Run
10 Burpee Pull-Ups
(12 min cap)

Finish:

2 min hollow hold

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/sept07/”]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.