S/S/S:

Floor Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.  Third time hitting the Floor Press this cycle.  This is an awesome Bench variation if you are in a gym with limited numbers of benches.  Many of the same rules for Bench apply here: Keep shoulder blades connected to the surface below you.  Let the elbows drop straight down (not at an angle), and keep the but planted at all times.  You can have the legs completely straight, or bend the knees so your feet are flat on the ground.  Either team up and have your partner deadlift the bar into position every set, or do these out of the rack.  With the reps going down this week, aim to go heavier per set compared to the 3X5 week.

WOD:

3 Rounds:

400M Run

35 Push Ups

200M Run

15 Burpee Kipping Pull Ups

https://www.youtube.com/watch?v=oD_wlSRc3A4

Video courtesy of CrossFit FBC.  Quick demo on a burpee kipping pull up.  Goal of today is to keep moving throughout the whole WOD.

Scaling Options:

Run -> 500 and 250M row, respectively

Pushups -> off bench

Burpee Kipping pull ups      -> Burpee jumping pull ups* -> Burpee to Buddha Pull Up

For Burpee Jumping Pull up (video courtesy of trinity-fitness.org )

Cool Down:

Doorway Stretch – 2 min per side

Heel cord mash – 2 min per side