1.3.14 WOD

Also, I will program 5 days a week. This will be 3 days on, 1 day off, 2 days on, 1 day off, repeat. So besides the workout I posted for 1.2.14 (I had to get this thing started ASAP) the workout days will be Monday, Tuesday, Wednesday, Friday, and Saturday. Rest days will be Thursday (starting next week) and Sunday. Alright, tomorrow’s workout:

1.3.14 WOD

5/3/1 High Bar Back Squat (full depth, “ass to grass”) If you have healthy knees and still can’t go down this low, use significantly less weight and spend some time listening to this dude. http://www.youtube.com/watch?v=q3UGl2rHz18

70% x 3, 80% x 3, 90% x 3+

5/3/1 Weighted Dip

70% x 3, 80% x 3, 90% x 3+

Then,

8 minute AMRAP of:

10 x Power Snatch 145# men / 95# women

10 x Row (calories)

It should go without saying, but do not attempt a movement that you are not technically sound in or at least moderately experienced in. Also, the weights prescribed are only suggestions. Use a weight that you can move well, over the course of the time domain.