STRENGTH 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. (Score is Weight) WORKOUT FOR TIME 40-30-20 Cal Bike/row/ski 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups PureFit FOR TIME 30-20-10 Cal Bike/row/ski 12-12-12 DB Strict Press (Athlete Choice, Heavy-ish) 20-20-20 Sit-Ups MWOD Pre-WOD: Banded shoulder flexion - Place a medium to thick band on the pull up bar. Place the band around the elbow.  Bring that arm to your ear with elbow bent and the hand facing and placed on the band. Step forward to create tension in the band.   Pull the elbow down some and contract the lats for 4 seconds. Relax and allow the band to pull the arm back into maximum shoulder flexion for at least 8 seconds.  Repeat 2 more times. Switch sides. Post-WOD: First Rib Mobilization - 2 minutes a side