12 Nov WOD- Thursday, Nov 13

This Saturday! Shoulder, Neck and Thoracic Spine Mobility Workshop with our Coach Yasmen! Nov 15th at 11:30am. Have you signed up yet? Search the event on our calendar to sign up. Must bring your own Yoga Tune Up balls. We sell them if you do not have any yet!

We are on the third 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 3:

Deadlift
(% based on 90% of 1RM)
x5 @ 75%
x3 @ 85%
x max reps @ 95%

WOD a): 8 min AMRAP

Row 10 Cal
8 Burpees
over erg

3 min Rest

WOD b): 8 min AMRAP

8 K2E
30 DU

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

1. Overhead Tissue Smash
2. T-spine smash
3. Barbell Calf Smash

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