12/14/12: Bench Press Introduction

  • Skill / Strength – 20 minutes introducing the bench press and working on technique. If you are comfortable with this movement, work up to a heavy set of 5.
  • WOD – 8 min AMRAP
    • 8 KB Swings (70#/53#)
    • 1 Ring Dip
    • 8 KB Swings
    • 2 Ring Dips
    • 8 KB Swings
    • 3 Ring Dips……Get the point?
  • Immediately following the workout grab two dumbbells or kettlebells and complete a 300m Farmers Carry

PJ’s Movie Corner

This is an awesome picture, not because everyone is thrashed and CrossFit is so COOL, but because it is a testament to how hard sled pushes are and how our 908ers give such great effort!

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