Friday, May 15, 2015


Find your 3 RM middle grip bench press

2 Rounds:
1a) 12 underhand barbell bent over rows
1b) 10 ring rows
1c) 20 banded low rows
2) 3 rounds: 1 min plank, :30 right side plank, :30 left side plank

For Time:
2k Row

Tip of the Day
If you want stronger pull ups, you must be stronger at all variations of pulling.  When your accessory work calls for large amounts of rows, go as heavy as possible with perfect form, to build your pulling strength.  This will transfer over to your bar and ring work.