Happy Hump Day everyone. A lot of us tackled the benchmark WOD "Karen" yesterday and I am sure your legs are feeling pretty beat up from 150 wall ball shots. 

While some of you may not feel much effect right now, you may tomorrow.

There is a phenomenon known as "Delayed Onset Muscle Soreness" aka DOMS. This is that "48 hour rule" many of us know where the day after a tough workout you feel surprisingly spry and are still moving well but the next morning it is a complete 180 and your body feels like it's been hit by a ton of bricks.

Many people blame DOMS for "lactic acid build up" but that is actually been largely rejected by the fitness and science community, it is actually an accumulation of micro tears through muscles. A study done by Brad Schoenfield and Bret Contreras gives a very in depth review of what exactly DOMS actually is.  

Click here to find out more about how DOMS also effects your training not just recovery!

2017 Cycle 1 Day 33

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This is the last working week of the cycle, retestweek is coming soon!!

Would you rather lock yourself out of your house or your car?

Shoulder Press (4 sets of 3 reps.)

Every 3:30 for 4 rounds:
Complete 4 reps of shoulder press at 85-90%

Your goal should be to work at 90% for all sets.

Metcon (Time)

4 Rounds

800m/650m Row
5 Power Cleans

(18:00 CAP)

Rx+ - 225/155
Rx - 205/145
Sc - as needed

Focus on rowing hard and moving through the cleans with consistency.

Bike 1.5/1.2k (if needed)



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