02 Nov WOD- Monday, Nov 3

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 a) Wendler Week 2:

Bench Press
(% based on 90% of 1rm)
x3 @ 70%
x3 @ 80%
x max reps @ 90%

Strength b) Bent over BB row

4 x10
*all 4 sets at same weight

Benchmark WOD: “Hundo”

100 Burpees for time
(12 min cap)

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

1. T-spine smash
2. Shoulder Capsule Mobility

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