Monday 1/22/18

Strength Cycle: Cycle 4 – Week 1
For a quick look at what to expect in this cycle, click here.

WOD #1
5 Deadlift – L: 155/105; S: 225/155
10 Box Step Ups (S: Jumps)
15 Wallballs
*Veterans, help introduce our newer members to *Metcon Monday*! In this training cycle, we will complete two metcons every Monday. For this first WOD, everything should be do-able in unbroken sets. The goal should be fast transitions and non-stop movement for 10min.

-rest 5min, and then tackle WOD #2

WOD #2
E2M until failure:
L: 10; S: 15 Burpees
10 Power Snatch – L: 95/65; S: 135/95
*Cap = 18min. We want you to make it to at least 10:00, but should also be a challenge to finish the work within 2min each time. Be steady with your breathing to control your heart rate. Power Snatches should be fast singles

Seated Forward Fold
Puppy Dog Pose

Optional Run Programming
Run 200m
Rest 2min
Run 200m
Rest 4min
Run 400m
Rest 6min
Run 1 mile
*The final 1 mile is an all-out test! Don’t let the prior work fatigue you too much. It’s just to warm up for the final test.

Daily Reading
1. Social Media Fire: Gyms And Butt Pics
2. Is aspartame safe?
3. The science behind cryotherapy, ice-baths, fat-loss and recovery
4. 5 Hacks for Effortless Habit Building in 2018

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