14 Jan WOD- Thursday Jan 15

New Paleo challenge coming soon! Time to get your body tuned up like a well-oiled machine for the 2015 CrossFit Open. Sign up to measurement you body composition on Saturday, Jan 17th before the spots fill up! You can sign up here.

Strength: Front Squat

Wendler Week 1
% based on 90% of 1RM
x5@ 65%
x5@ 75%
xmr @ 85%

We will be doing the Wendler 5-3-1 strength cycle for the next 4 weeks. 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:

4 rounds:
3 min Int/ 2 min rest
100 m sprint
20 Wall Balls
K2E for reps

Lv1: 14/10
Lv2: 16/12
Lv3: 20/14

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