27 Jan WOD- Wednesday Jan 28

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Strength: Deadlift

Wendler Week 3
% based on 90% of 1RM
x5 @ 75%
x3 @ 85%
xmr @ 95%

We are on the third week of the Wendler 5-3-1 strength cycle. 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!

WOD: CrossFit Open11.2

15 min AMRAP

9 Deadlifts
12 Push-ups
15 Box Jumps
(24/20)

Lv1: 95/65
Lv2: 135/85
Lv3: 155/100

*If you did “DIANE” on Monday, do Front Squats (Lv3 95/65, from floor) instead of DL

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