Skill
50 situps
50 leg raises
On the situps, work full range of motion
For leg raise from the ground to 8-12 inches no bent knee – can use hands under lumbar to support
Goal is to go unbroken, but partition as needed. concentrate of maintaining perfect form.
WOD
Every minute on the minute for 20 min
3 weighted pull ups
3 weighted bar dips
alternate pull-ups one min – bar dips next, then pull ups next
10 min for each total
To hold the weight, try using either one of our bands or a weight-holding belt from the regular weight area to hold either 1 small 5 pound plate, multiple 5 pound plates, one of the regular plates, a kettle bell, ect… If anyone can procure a weighted vest, bring it in. go as heavy as you can with good control on both the pull ups and the dips. If you can, increase weight every set.
Video courtesy of CrossFit.com
Post heaviest successful set to comments and www.logwod.com
Cash Out
Lacrosse ball chest roll out
band stretch triceps
2 min each side for both
Look to our home page for a major announcement on programming changes for our program. It’s the next step in the evolution….
CrossFit Team Offutt Tactical Fitness 