07 Oct WOD- Wednesday, Oct 8

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:

Front Squat
(% based on 90% of 1rm)
x5 @ 75%
x3 @ 85%
x1+ @ 95%

WOD: 12 min AMRAP

1000m row Buy-in, then:

10 Pull Ups
20 Walking Lunge w/ DB
30 DB SN (15 ea. arm)

Lv1: 30/15
Lv2: 40/25
Lv3: 50/35

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/oct/08″]WOD LOGGING[/standout-css3-button]

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