12 Sep WOD- Wednesday, Sept 13

Get the Early Bird price for the OUTWOD event! This is a benefit for the LGBTQ Community! Learn more and sign-up HERE.

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]

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.