12 Jan WOD- Tuesday Jan 13

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: Bench 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/Test: Rope Climb

Max Unbroken Rope Climbs to 15 Ft., any way.
Scaled: 3 Attemps for a max time Hold, 10 Minute Time Cap.

WOD: 5 rds

30 sec on/off
30 sec Shoot Thrus for reps (version w/o push up nor dip)
30 sec rest
30 sec Ring Rows
30 sec rest

Lv1/Lv2- Boxes or stacked plates
Lv3: Parallettes

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/13″]WOD LOGGING[/standout-css3-button]

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