Friday, August 7, 2015


Bench press 5 RM

3 Rounds:
1a) 8 seated close grip pin presses (set bar at eye level and press overhead, returning to the rack for each rep)
1b) 10 DB roll back extensions
1c) 1 minute plank

For Time:
Calories on rower

Tip of the Day
Soreness is a natural part of being an athlete.  Sometimes it is worse than others.  Mobility should be a daily part of your life.  Do not wait until you are sore or injured to stretch and roll out.  However, when you are sore, you need to get those parts moving.  Ignoring the issue will only prolong the pain.  Start stretching and moving as soon as you can.  "You are only as strong as you are mobile." ~ Shane Sweat, CrossFit Powerlifting Certification