WOD for Monday January 11th:

This week we are starting a three month strength cycle to build our engines up over the winter.  Come spring we will be back outside sprinting and building endurance.

Until then, lets get STRONG!

Jim Wendler’s 5-3-1 Method is a great way to build strength, while staying lean and athletic.  This program will NOT bulk you up … but it WILL get you STRONG LIKE BULL.

If you want to understand the system, please read the following article:

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

WORKOUT OF THE DAY
STRENGTH:
Back Squat
5-5-5+
WOD:
Fitness
Performance
7 Minute AMRAP
7 Wall Ball
7 Candlesticks
Rest 4 Minutes
7 Minute AMRAP
5 Pull Ups
7 Burpees
9 Squats
7 Minute AMRAP
2 Rope Climbs
30 Double Unders
10 Split Lunges
Rest 4 Minutes
7 Minute AMRAP
5 Inverted Burpees
14 Low Carry Reverse Lunges

Thought for the Day:

“Good actions give strength to ourselves and inspire good actions in others.” – Plato

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