Thurs 8.30.12

15min - Heavy Bench Single

then...

3x3 Pause Bench @ 75% of 1 Rep

12min - Every 2 Minutes Perform 6-8 Weighted Dips (6 sets)

(From Crossfit Invictus) 

GPP: 

10-9-8-7-6-5-4-3-2-1 Russian KB Swings (2.5 pood)
1-2-3-4-5-6-7-8-9-10 Shoot Throughs (over a plate)


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 D warming up while Reg showing nice contact, tucked elbows, and heels firmly planted.

 Mitch with a close grip and Josue's first heavy bench session in a while. Nice elbow tuck!

Josue & D performing shoot throughs over a plate