18 Jan WOD- Tuesday, Jan 19

Presenting Athlete of the Month for January: Pablo Bravo!
Check out Pablo’s Journey Here

Warm-up

15 Cal Row or Air Dyne
10 spider lunges
10 air squat
15 cal row/air dyne
10 good mornings w/ bar
10 back squats with bar
15 cal row/ air dyne
15 ball slams
10 back squats loaded (ex: 115/75)

Strength:

5×8 Back squat
Every 3 mins

WOD:

for time (7 min Cap)
15, 10, 5, 10, 15
Box Jump
KB thruster
(KB must be in proper front rack)

Finisher:

Alternating tabata (8 min total)
hollow hold
superman hold

6pm Lite N Tite
WOD 1:

10 min AMRAP
200 m run
10 Jump lunges
10 Plate Burpees
(35/25)

WOD 2:

5rds
50 DUs
25 KBS
25 Abmat Sit-ups

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/Jan19/”]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.https://crossfitpotrerohill.com/wp-admin/media-upload.php?post_id=9429&type=image&TB_iframe=1