Wednesday, July 15, 2015


8x3 banded bench press @ 50% of floor press 1 RM + 30% band tension (red/orange)

1) Find your 8 RM single arm DB flat bench press
Then 2 Rounds:
2a) 10 push ups against max bands
2b) 12 barbell underhand bent over rows

For Time:
50 Double Unders
50 Hang Power Cleans (95/65)
50 KB swings (1.5/1)
50 Double Unders

Tip of the Day
Practice double unders until they are a rest station in your WOD.  Double unders should be easy reps.  They require a lot of coordination, accuracy, balance, and agility which can all be improved through practice of a movement.  Time with a rope in your hands is the best way to improve.