Monday, January 25, 2016


8 x 3 banded push press @ 55% of 1 RM + (red/orange) bands

2 Rounds:
1a) 10 push ups against max bands
1b) 10 Ring Rows

For Time:
20 burpees over the bar
20 hang power snatches (115/85)
20 burpees over the bar
20 hang power cleans (135/95)

Post WOD

Tip of the Day
To continue our topic on RX can actually be hurting you, let's discuss the ring rows in todays accessories.  How are your pull ups? Can you do any strict? If you can do a few strict, can you do 5 - 10 unbroken kipping?  Do you fight through pull ups one at a time to get RX next to your name?  How about we ask this question, "What do I need to do to be better at pull ups?"  Sometimes taking a step back and working your weaknesses will help you make major strides forward.  Ring rows can be as hard as you need them to be, just adjust your foot position.