Wednesday, December 17, 2014


3 Rounds:
1a) 10 tate press
1b) 15 roll back extension
1c) max rep unbroken diamond push ups

For Time:
KB swings (1.5/1)

Post WOD
100 banded tricep press downs

Tip of the Day
Banded and high rep post wod work is designed for recovery.  Ideally, you need to bust through the 100 reps with as little rest as possible.  For the tricep press downs, you should be able to do 25 unbroken with small rests after that.  If you must rest, take two breaths and keep going.  They are not designed to be heavy with large resting periods.