Sooner or later many of us realize that technique can fix muscle ups, pull-ups, ropeclimbing or handstands. Endurance helps with the runs, rows and jumps. Eventually though we all have to pack on raw strength and it will come from lifting. A lot of lifting. Adding Wendler’s 5/3/1 to my daily WODs helped a ton in getting closer to RX weight in many WODs and certainly may prove crucial for my first time attempt at the Open. Heavy weight will be an eliminator. I can clean 165. But can I clean 20 in row? I’m turning to 5/3/1 for that extra help.
WOD
10 rounds, 2 lifts every minute on the minute
Shoulder Press – for max 2-rep weight: 115
Skill
GHD Situps, Back Extension, Hip Extension
