Wednesday, January 7, 2015


Push Press 1 RM

2 Rounds:
1a) 8 DB floor press
1b) 12 One arm DB bent over row
1c) 20 DB rear delt raise

8:00 Amrap
7 Hang Power Snatches (75/55)
9 Barbell bent over rows (75/55)
11 v-ups

Tip of the Day
Did you know that when you increase your absolute strength, you increase your work capacity?  In other words, the more weight that you can move quickly, the better your WOD times will be.  The more reps you can do at 40% of your deadlift 1 RM, the faster and longer you will be able to run.