Summer Programming: Day 8

If a blazing sun tattoo is the motivation you need to get your elbows up like this, I say go for it.

WOD

Strength:

Bench Press/Shoulder Press

3x3

MetCon:

AMRAP 12 minutes

200m Run

20 Pullups

*AMRAP is an excellent tool for lighter intensity circuits like these. We use them to race the clock as opposed to letting it run out. The point is to marginalize the work-rest intervals that you would have with a task priority workout that included a heavy weight. Take this into consideration before you start so you don't finish the workout with gas left in the tank.

A little advice on keeping your hands in good shape:

http://stronglifts.com/how-to-minimize-callus-formation-treat-ripped-calluses/

Stay away from Louie's late night triceps expansion program, but listen to him about powerlifting technique:

http://library.crossfit.com/free/video/CFJ_LouieSimmons_BenchSetUp.mov