Tuesday – 151201

Ben Marsh

Ben is a FIERCE rower. Here are a few things I like about his technique:

  1. His handle pulls to his xiphoid process (it’s where your rib cage comes together);
  2. He finishes his stroke with his shoulder just a skosch behind his hip, not overextended;
  3. He keeps his elbows tucked in close to his rib cage;
  4. Chiseled chin*.

Strong work, Ben. Per usual.

*Ben’s chiseled facial features actually have nothing to do with his row stroke.


Spealler Warmup
CrossFit Warmup


Juggernaut, 3’s Wave – Accumulation

Bench Press
7 x 3 @ 75%

Final Set is for Max Reps
Stay 2-3 Reps shy of failure


“The Mire”

15min AMRAP

15 Calorie Row
15 Handstand Pushup
15 Situps
Sled Pull, 2 Lengths (90/60)

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