Friday, July 10, 2015


Floor press 1 RM

2 rounds
1a) 8 pin presses (set bar at eye level in the rack. Press to lock out position and lower back to the rack)
1b) Max effort unbroken strict pull ups (NOT weighted)
1c) 20 rear delt fly

5:00 Amrap
5 push ups
1 rope climb

Rest 1:00
For Time:
1000 m row

*Compare to 6-17-14

Tip of the Day
Think of climbing a rope like walking up a ladder.  Your foot position on the rope can help you stair step your way to the top.  While pulling strength is important for the rope climb, the footing can make your climbs faster and less taxing on your arms.