29 Jan WOD- Friday Jan 30

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Strength a): Strict Press

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

This is our final week and the heaviest 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!

Next week is de-load week and then we will be doing our final MAX outs Feb 9th, 11th, and 13th.

WOD: 11 min AMRAP

Buy-in: 25 Over/unders
then,
8 Push Press
8 C2B

Lv1: 16 Jumping Pull-ups, 65/35
Lv2: 8 Pull-ups, 95/65
Lv3: 8 C2B, 115/75

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