4 rounds of:
Max reps bench press (bodyweight/75%)
100 M Banded sprint
Max reps Ring dips
Post total reps for bench press and ring dips to comments.
“Training in the Off-Season” with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]
Top Ten From 2011–CrossFit Lisbeth
“The Fat Trap” from the New York Times.
There is no wealth but life. ~John Ruskin
42 BP, 12 Ring Dips, 21 banded tricept extensions (red)
61 BP (55 lbs)
3? Banded ring dips
Rowed for 10 minutes……..1 minute on/1 minute off for 1386 meters
Then four rounds of 25 ab mat sit-ups with no mo and 20 kettle bell swings (Russian and slow)
44/44 (65lb PP)
37 bench @ 235, 33 ring dip, = 70 total
33 bench @175
38 ring dips W/red band
56 BP @ 225, 48 nose breakers @ 95= 104 total