18 Mar WOD- Wednesday, March 19

Strength: Push Press

Warm up to 65 – 70% of your Push Press 1 RM, then at that weight complete 5 Reps every 2 minutes for 10 minutes.

WOD: 3 rounds for max reps

1 min Plyometric Push Ups
1 min Sumo Deadlift High Pull @ 95/65#
1 min 2 for 1 Wall Balls @ 20/14#
1 min rest

WOD Prep with Yasmen– How to prepare your body for the WOD
1. For your front rack: Tricep Extension Smash– 2 min
2. For your push press and push ups: Shoulder Capsule Mobility
3. For your tight hip flexors: Psoas Smash and Floss -2 min each side

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/mar/19″]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.