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WOD – Saturday, January 21, 2012


WOD – Saturday, January 21, 2012

Warm-up: Row/Ski 400m, 10 kb swings, 10 ring dips, 10 pull-ups, 10 GHD sit-up, 10 GHD back extension

Strength: Bench 10X3 % 50% of your 1RM.  Change your grip on each set.  Start with a close grip, then a normal grip, then finally a wide grip.

Here’s a video showing the different grip options.

“Different Grips for Benching” with Shane Sweatt – video [wmv] [mov]


Deadlift Burpee

5 Rounds for time:

5 275#Deadlift

10 burpees

Post weight and time to comments.

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