27 Nov WOD- Black Friday, Nov 28

Black Friday Class Schedule:

Friday, Nov 28
9am and 10am regular class

We are re-starting the first 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 1/ cycle 2 (add 5# to all percentages):

Strict Press
(% based on 1RM)
x5 @ 65% +5#
x5 @ 75% +5#
x max reps @ 85% +5#

WOD: “Black Friday”

18 min AMRAP
8 DL @ 70%
10 Push-ups
18 Air Squats

Lv1: 135/ 95
Lv2: 185/135
Lv3: 250/185

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