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Something I would really like to start discussing with everyone is the importance of rest days.  You should be taking one at least every 3-4 days to ensure your body has time to rebuild everything we are working on in our WOD’s.  Rest days don’t have to be spent on the couch, but shouldn’t be so “active” that you might as well count it as a WOD day.  Read this article written by Nuno Costa at CrossFit Invictus about his views on rest days.  I think he has a great perspective.  More to come!

Push Press 5×2
Then, max reps at 30% of 1RM

For time:
Row 1000 meters, followed immediately by 21-15-9 of:
Kettlebell Swings (2/1.5)

3×15 GHD Sit Up
3×15 GHD Hip Extension

Here is a great video by one of CrossFit HQ’s finest, Josh Everett, discussing how to properly use the GHD (Glut-Ham Developer) machine.

[youtube height=”450″ width=”900″][/youtube]

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