:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Work
Shoulder Press 1 Rep Max
Dead Lift 1 Rep Max
rest then:
1000 Meter Row (optional)
Back Extensions (optional)
Band Stretch (optional)
:endwod:
Be sure to do at least 2 or 3 warm up sets prior to work sets. This is a 1 Rep max following our 5-3-1 Program so everyone should be shooting for PR’s (personal records).
Jesus L went from 365 to 425 on the Dead Lift in 4 Weeks after the 5-3-1 Program at CrossFit Affliction. And Glenn went from 265 to 325. This is only a couple of many PRs that are being posted under comments. Thanks for posting your results. Would love to see more. Actually we had a few break the 500 Club. ??????? Lets see it. Post it!!!!!!!
