11 Sep WOD- Tuesday, Sept 12

ANNOUNCEMENTS!!!!

We are on WEEK 2 of progressive Whole 30 Challenge. This week is NO DAIRY + NO GLUTEN!
Let’s clean up that diet and get us ready for the CF TEAM SERIES

*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:

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

WOD:

21-18-15-12-9
Overhead Squats
Box Jumps 24/20″

Lv1: 45/35
Lv2: 75/55
Lv3: 95/65

6pm Lite N Tite

5 Rounds for time
10 Wall Balls 20/14 (10ft/9ft)
10 Pull-ups
200m Run
10 Burpees
10 Box Jumps 24”/20”

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/sept12/”]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.