Wednesday, November 18, 2015


Banded wide grip bench press 1 RM (red/orange)

2 Rounds:
1a) 15 DB tate press
1b) 15 DB rollback extensions
1c) 15 DB rear delt flys

2011 Iron Curtain WOD 1
7:00 Amrap
3 shoulder to overhead (135/95) Rx+(205/135)
7 lateral burpees
21 double unders

Post WOD
100 banded tricep press downs

Tip of the Day
What's the fastest way to do shoulder to overhead? The push press.  What's the smarter way to do shoulder to overhead for 7:00? The push jerk.  Using the technique of the push jerk will save your shoulders some energy and earn you more rounds.