Wednesday, March 30, 2016


5 x 5 bench press @ 40% + 25% band tension (red/orange) (1 round close - 2 middle -2 wide)

For Time:
1 Round:
30 Hang Power Cleans (115/75)
15 Ring Dips
3 Rope Climbs
Then 2 Rounds of:
20 Hang Power Cleans
10 Ring Dips
2 Rope Climbs
Then 3 Rounds of:
10 Hang Power Cleans
5 Ring Dips
1 Rope Climb

*Courtesy of CrossFit Inc. 3-14-16

Tip of the Day
A perfectly programmed WOD of pulling and pushing.  The main site workouts are super challenging and very elegantly put together.  Their WOD's, similar to the open, can be quite deceiving.  They usually leave you thinking "wait, what just happened?"  Be ready to work hard and put in some serious technique work.  If you are a strict puller and pusher, you might figure out how to use your hips about half way through this one.