Tuesday December 27

December 26th, 2016

Strength / Skillwork

Bench Press
50X2 Tempo, sets of 4 @ 45/55/60/65%
(:05 down, no pause, drive upward as fast as possible, pause :02 at the top)

Regular pace, set of 20 @ 55%

Use safety catches!


30-20-10 of:

  • Squat Jumps (to a ball or box)
  • Pull-ups
  • Prisoner Squats (1.5 rep)
  • Dips

Rx: as writen, rings or bars are acceptable for dips
Fit: Ring Rows and Bench Dips


None. Do Fit of regular WOD today.


George with his new Reebok Nanos 6.0. Winner of our Fall promo.