Mon 3/7/11

Memorial Day WOD - The Seven

Press 3-3-3-1-1-1

Then:

WOD announced at gym

We will be doing what’s called Max Effort Black Box (MEBB). This combines a heavy lifting effort that will cycle through upper body (U), total body (T), and lower body (L)  exercises. The rep scheme will cycle as well; from 5 and 3 rep sets the first time you do the exercise to 3 rep and 1 rep sets the second time. Once that is done, a completely different set of U, T, and L body exercises will be selected. We started the first cycle last week and will pick up from there.

Following the max effort lift, we will do a short (usually not exceeding 10 min) WOD. Periodically, a long WOD will be used in place of the MEBB protocol.

The WOD that will follow the max effort lift may or may not be posted, but count on having one unless mentioned otherwise.

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