04 Nov WOD- Wednesday, Nov 5

We are on the second week of the Jim Wendler’s 5/3/1 strength training program in conjunction with metabolic conditioning. This is going to be great for those of you who are looking for a consistent strength training cycle. In participating in the cycle, it is very important that you track your reps and weights and read up on the details of the cycle here.
If you are not following the cycle, not a problem, you can still do the strength sets and reps with everyone else!

Strength Wendler Week 2:

Deadlift
(% based on 90% of 1RM)
x3 @ 70%
x3 @ 80%
x max reps @ 90%

WOD: 20 min AMRAP

40 Cal Row
20 Wall Balls
15 OH Sit Ups w/MB
15 Box Jumps

Lv1: 14/10, 20/17.5”
Lv2: 16/12, 24/20”
Lv3: 20/14, 24/20”

WOD Prep with Yasmen– How to prepare your body for the WOD

1. T-spine smash
2. QL Warm-Up and Stretch
3. Overhead Tissue Smash

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/nov/05″]WOD LOGGING[/standout-css3-button]

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