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WOD for Monday 030711 – Click Here For Today’s Schedule
Warmup: Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM”
Work Sets: Perform 3 reps @ 70%, 80%, max reps @ 90% “working 1RM”
3 Rounds For Time:
15 Snatch – full squat (75/55)
9 Hanststand Pushups
Post Press Loads and Metcon Time to Comments
For the strength segment, we are entering week 2 of Wendler 5-3-1 Program (more details below). “Working 1RM” is defined as 90% of your current 1RM. If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it. Note that the final set of the day is for Max Reps. Read more on Wendler 531 here
For the skill segment, play on the rings! Don’t fall off 🙂