05 Sep WOD- Wednesday, Sept 6

ANNOUNCEMENTS!!!!
We are mid-week of our progressive Whole 30 Challenge. This week is no DAIRY! “This means no cheese, cow milk, yogurt, cream, sour cream, kefir, and butter. The only exception to this rule is that you can have ghee.”
Let’s clean up that diet and get us ready for the CF TEAM SERIES

*1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. This week (8/28-9/3) is De-load week.
*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-sex or same-sex pairs.

Strength:

25 min to find 1 Rep Max Back Squat

Partner WOD:

3 rds each
Offense/Defense
Def: 250m Row
Off: Man makers for reps (35/25)
(one push up)

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/sept06/”]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.