Monday, December 21, 2015


15 x 3 Banded bench press @ 40% of 1 RM (red/orange) (5 wide-5 middle-5 close)

2 Rounds:
1a) 10 barbell bent over rows
1b) 10 ring rows

6 Deadlifts (275/185)
8 Lateral burpees
30 Double Unders

Tip of the Day
How has your nutrition been lately?  For most people, the down hill of nutrition and exercise starts around halloween.  By they time we reach New Years, we have totally blown what we worked so hard for all year and we have the mentality of "I'll start over in January."  Since the nutrition has declined, have you noticed that your WOD's aren't going as well?  Maybe you're having a hard time catching your breath.  Maybe your motivation is lower.  It all goes together.  If you are a nutrition down hill skier right now, be prepared to have an eye opening experience in January, we are going to fix that.