Monday, January 12, 2015


8x3 floor press @ 70% of 1 RM

2 Rounds:
1a) 10 chest supported DB Rows
1b) 20 banded low rows

8:00 Amrap
6 Thrusters (95/65)
4 Box jump overs (24/20)
6 Toes to bar

Post WOD
100 Band Pull Aparts

Tip of the Day
To avoid over use of your traps on upper body pulling and pushing, set your shoulder blades down and back.  If you have issues activating those muscles, there are simple exercises you can do to increase motor recruitment and strength.  Scapular squeezes and scapular push ups are two examples.  Having healthy shoulders from top to bottom are key to preventing some major shoulder injuries.