1. T-spine smash
2. Tricep Extension Smash
3. Couch Stretch

We are starting 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 a) Squat Clean

3×2
3×1
*find a heavy 1 RM

Strength b): Wendler Week 1:

Front Squat
(% based on 90% of 1 rm)
x5 @65%
x5 @75%
x5+ reps at 85%

WOD:

Accumulate 3 min L-Sit Hold for time

10 air squat penalty for resting

Lv1: Boxes- knees bent
Lv2: Rings- knees bent
Lv3: Rings- knees straight

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