12 Sep WOD- Wednesday, Sept 13

Posted at 20:00h in WOD by

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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 Push Press
    Wk 1
    % based on 90% of 1RM
    65% x 5
    75% x 5
    85% x Max Reps

WOD:

    15 min AMRAP
    1000m row buy-in
    15 Toes-2-Bar
    9 Barbell Burpee

    *BB burpee = push-up on bar into Power Clean + Push Jerk

    Lv1: 75/55
    Lv2: 105/70
    Lv3: 135/95

    *running clock, staggered start if necessary

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/sept13/”]WOD LOGGING[/standout-css3-button]

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