30 Jan WOD- Saturday, Jan 31

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Strength: Make-up

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

WOD: Teams of 2-3

16 min AMRAP
60 DB/KB Snatches
200 DUs/ Lat bar hops
40 Burpee Box Jump Overs 20″
*share work as desired
*one person works at a time

Lv1: 25/15
Lv2: 44/25
Lv3: 53/35

If you are participating in the Beyond the Whiteboard Challenge, come at 11:30am (Open Gym) to do benchmark WOD “Nancy”

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/jan/31″]WOD LOGGING[/standout-css3-button]

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