Wednesday, November 23, 2016


Middle Grip Banded Bench Press 1 RM

2 Rounds:
1a)  Max rep close grip banded push up
1b)  8 KB skull crushers

10:00 EMOM
Even: 10/8 Cal Row
Odd: 30 Double Unders

Post WOD
100 banded tricep press downs

Tip of the Day
Double, single, double, single, does this sound like your rhythm on double unders?  A couple things are happening, your rope is slowing down and your bound isn't as high.  To fix the problem, focus on continuing to bound at the same height and speed up your rope.  Keep jumping, keep spinning.