30 Nov WOD- Monday, Dec 1

Happy December!

We are on the second week of cycle 2 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 2/ cycle 2 (add 5# to all percentages):

Bench Press
(% based on 1RM)
x3 @ 70% +5#
x3 @ 80% +5#
x max reps @ 90% +5#

WOD: for time

500 m row buy in

21-15-9
T2B
Over/unders

400m run cash out

WOD Prep with Yasmen– How to prepare your body for the WOD

1. Overhead Tissue Smash
2. T-spine smash
3. Banded Heel Cord- Anterior Approach

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/dec/01″]WOD LOGGING[/standout-css3-button]

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