Thursday 12.27.12

John  has been working hard and got his best Bench Press since high school.  Next up, surpass that weight and be fitter than he was in 1987!

Strength: Weighted Pull Up.  Find you 1rm.
Work on strict pull ups or negatives if you can't do weighted reps.

Conditioning: Strength and Conditioning Recovery for Quality (from CrossFitEndurance.com):
3 rounds:
- GHD Sit-ups x 15
- Hip Extensions x 15
- Kettlebell Swings x 15
- Push Ups or Bench Press x 15
- Ring Rows x 15

All exercises are with light – medium weight. This is NOT a timed workout.

Post weights to comments.