1. Shoulder Opener with Lacrosse Ball
2. Barbell Calf Smash
3. Low Back Warm-Up and Stretch

We are starting 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

Deadlift
(% based on 90% of 1 rm)
x5 @65%
x5 @75%
x5+ reps at 85%

WOD: “Diane’s Sister”

3 rounds for time:

15 HSPU
20 Deadlifts
800 m Run

Lv1: box, 155/135
Lv2: bar/mod kip, 185/155
Lv3: 225/185

[standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2014/sept/24″]WOD LOGGING[/standout-css3-button]

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