29 Sep WOD- Wednesday, Sept 30

Strength: EMOM 9

5-3-1-5-3-1-5-3-1 Strict Pull-up

Lv1: 8-6-4-8-6-4-8-6-4 Ring Rows
Lv2: 3-3-3-3-3 Neg pull-ups + 3-3-3 banded strict

WOD:

3 rounds:
Offense/Defense
O: 1 Power clean + 1 Hang Power Clean + 1 Jerk Complex for reps
D: 400m run

1 Complex = 1 rep

Lv1: 85/55
Lv2: 115/75
Lv3: 135/95

Let us present the athlete of the month for September: Nick Poggetti! Read more about Nick’s CrossFit journey here.

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/30″]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.