5-3-1 Press and WOD for Monday January 13th:

The first week of 5-3-1 is in the books. 

If you missed a lift it’s time to let it go and move on.

Hit week 2 hard!!

If you don’t have numbers yet please get those 1RM done

 

WORKOUT OF THE DAY
STRENGTH:
5-3-1 Press
3 reps at the first weight
3 reps at the second weight
AS MANY REPS AS POSSIBLE at the third weight

Please make sure to tell the coach the # of reps on your last set
WOD:
Fitness
Performance
3 rounds
1 minute at each station
SlamBall
KB Swing - Russian
Single Unders
V-Ups
Rest
3 rounds
1 minute at each station
SlamBall
KB Swing - American
Double Unders
Toes through Rings
Rest

 

Good Stuff to Read

 Conscientious Omnivore

Recovery

Thought for the Day:

“Strong people are harder to kill than weak people and more useful in general.”

Mark Rippetoe

Dish of the Day:

Green Chicken

 

Killian C

Kelly R

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