07 Nov WOD- Saturday, Nov 8

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:

Make up any lifts you missed this week
(% based on 90% of 1RM)
x3 @ 70%
x3 @ 80%
x max reps @ 90%

Partner WODs : “Peas and Carrots”

“Peas”: 7 min AMRAP
20 Burpees over plank
20 C2B Pull-ups

2 min rest

“Carrots”: 7 min AMRAP
20 DB Thrusters (40/25)
20 K2E

One person works at a time, share work as desired

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/08″]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.