19 Sep WOD- Wednesday, Sept 20

WEEK 3 Progressive Whole 30: Cut out DAIRY + GLUTEN + SUGAR

*CrossFit Team Series starts today!!! Partner competition, 4 WODs, 2 Weeks! 9/20-10/2. We will be hosting week 1 Friday night (9/22), and Saturday morning (9/23). Find a partner and sign-up online HERE. Can be mixed-gender or same-gender pairs.

Strength:

Wendler week 2- Back Squat
% based on 90% of 1RM
70% x 3
80% x 3
90% x Max reps

WOD:

14 min AMRAP
Teams of 4
Stations:
-Row
-DUs
-15/10 Bike
-Rest

Rotate stations in any order once a person has completed 15/10 cal on the bike.

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

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/sept20/”]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.