2/17/14 WOD

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Barbell: Today we Start the 5-3-1 sessions. Everybody will be doing squats. We’ll warm up, and then

  • 5 reps @ 65% of 1RM
  • 5 reps @ 75% of 1RM
  • 5+ reps @ 85% of 1RM

Two things to remember:  First, calculate your 1RM by taking 90% of your most recent actual 1RM. We just did this last week, so you should have that number handy. Also, note that the last set says 5+, so do as many reps as you can, but at least 5.

WOD: 15 Minute AMReps, in an ascending ladder of

  • Burpees
  • Wall Balls (20/14)

Start with 1/1, then 2/2, 3/3. This isn’t an EMOM, it’s reps for time. As soon as you finish one round move on to the next.

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