10 Mar WOD- Wednesday Mar 11

IT’S DUNK TIME! Fitness Wave NorCal will be outside our box this Saturday if you are doing the Beyond the Whiteboard Challenge or are interested in finding your body composition. It has been 8 weeks since they have been here last. They only have a few spots left! Register here. It will be back one more time at the end of March if you can’t fit in this time.

Strength: (Alternate between a&b)

a) Ring Dips 4×5
Lv1: negatives (ring supports)
Lv2: BW
Lv3: weighted

b) Box Step ups with BB in FR
4×5 each leg

WOD:

8 min AMRAP
1000 m row buy-in
max rep back squat @ BW/ 70% BW
(off rack)

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

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