15 Jan WOD- Friday Jan 16

New Paleo challenge coming soon! Time to get your body tuned up like a well-oiled machine for the 2015 CrossFit Open. Sign up to measurement you body composition on Saturday, Jan 17th before the spots fill up! You can sign up here.

Strength: Strict Press

Wendler Week 1
% based on 90% of 1RM
x5@ 65%
x5@ 75%
xmr @ 85%

We will be doing the Wendler 5-3-1 strength cycle for the next 4 weeks. Please take the time to read about it. The lifts will be the same each day. It is important to keep track of your numbers for this. If you do not know your 1 rep max of the lifts, then take some time at World Gym or Open Gym to find it!

SKILL:

HSPU- 10min progressions
-tripod
-HS on wall
-neg HS (scale with blocks)
-kipping

WOD:

8 min AMRAP
2-4-6-8-10…
HSPU
Power Cleans

Lv1: 2 wall walks each round instead of HSPU, 95/65
Lv2: Kipping on a raised target, 135/95
Lv3: 155/115

**no scaling with Box or Bar**

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