MWG

3 rounds for time;

45 double unders

30 KBS - 1.5 pd

15 chin ups

this is the last day of phase 3/session 1 (high intensity, low volume)

the next session will contain 4 phases (totalling 36 days - Jan 16th - Feb 21st), the 1st being a high volume (containing two WOD a day options) and moderate intensity phase, the 2nd being a single WOD per day, higher intensity, moderate volume phase, the 3rd being a high intensity, low volume phase and the 4th containing CF benchmark workouts to test the waters to see where everyone is

today's WOD is meant to be fast and hard....put high effort in to get the rewards...think finish line

thank you for working hard

Note:

there are differences b/t DOMS and stiffness, stiffness is caused by more than these, but here is a good place to start:

1. diet high in inflammatory foods, too many insulinogenic foods will cause stiffness

2. too high of fructose consumption leads to increase stiffness

3. hormonal profiles could be offset (biosig can assess that)...ex. elevated prolactin levels are associated with increased stiffness, and the big daddy - elevated cortisol is linked emperically to muscle stiffness

4. dehydration is often to blame, its cold and dry here...drink your frickin water...half of one's BWT in ounces per day is a start

as well, DOMS does NOT decrease power output or work capacity...i've tested this on myself and MANY others for 10 years now...it just does not...i've seen people with PB's on back squats days after Cindys and Murphs for time now...i saw it first hand in university testing with my research on the interpolated twitch technique and thought that something was wrong...humans are VERY adaptive...VERY...