17 Jan WOD- Wednesday, Jan 18

6 week Team Paleo Challenge starts Jan 21st. Schedule your Body Composition test here with Fitness Wave NorCal. Hurry! Spaces will fill up! See more details about the Paleo Challenge HERE.

Warm:

Bring Sally Up
“Flower” by Moby
Lv1: air squat
Lv2: 45/35
Lv3: 95/65

Strength:

Back Squat Wendler wk 2, c2
70% +10# x3
80% +10# x3
90%+ 10# x Max Reps

% based on 90% of 1RM

WOD:

10 min AMRAP
9 Bar MU/ Burpee C2B/ Pull-up
21 Box Jumps Overs (24/20)
15 C2B Pull-ups
15 Box Jumps Overs
21 Pull-ups
9 Box Jump Overs

Scaled:
10 min AMRAP
9 Burpee C2B/ Pull-up
21 Box Jumps Overs (24/20)
15 C2B/Pull-ups
15 Box Jumps Overs
21 Pull-ups/Jumping Pull-ups
9 Box Jump Overs

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/Jan18/”]WOD LOGGING[/standout-css3-button]

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