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

We are on the second 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:

Back Squat
(% based on 90% of 1 RM)
x3 @70%
x3 @ 80%
x3+ @ 90%

WOD: 4 rounds

1 min stations
-DB clusters 45/25
-KB swings 55/35
-burpee box jump overs
-OH Sit-ups with plate 45/25
1 min rest

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/29″]WOD LOGGING[/standout-css3-button]

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