10 Nov WOD- Tuesday, Nov 11- Veteran’s Day

This Saturday! Shoulder, Neck and Thoracic Spine Mobility Workshop with our Coach Yasmen! Nov 15th at 11:30am. Have you signed up yet? Search the event on our calendar to sign up. Must bring your own Yoga Tune Up balls. We sell them if you do not have any yet!

We are going to take a break from the Wendler Cycle today. It will pick back up tomorrow with Back Squats.

Hero WOD “Whitten”

Five rounds for time of:
22 Kettlebell swings
22 Box jump
Run 400 meters
22 Burpees
22 Wall ball shots

Lv1: 35/25, 20/17″, 14/10
Lv2: 53/35,24/20″, 16/12
Lv3: 70/53, 24/20″, 20/14

WOD Prep with Yasmen– How to prepare your body for the WOD

1. T-spine smash
2. Banded Heel Cord- Anterior Approach
3. QL Warm-Up and Stretch

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/nov/11″]WOD LOGGING[/standout-css3-button]

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