Strength:
Push press
8 sets of 3 Reps @80% of 1RM
Sets start every 2:30
Post weight used and successful sets to www.logwod.com
A good explanation of the body for the dip/drive by Coach Glassman, courtesy of CrossFit HQ
When doing multiple reps, make sure the bar touches your shoulders BEFORE you begin your dip/drive. Otherwise, you create more work for your self. Miss-timing the dip will mean, as you begin your drive up, the force of the weight coming down will take away some of your power, making your shoulders do more work instead of having the powerful hip drive launch the weight.
WOD:
For time
25 double unders
21 box jumps
25 double unders
15 box jumps
25 double unders
9 box jumps
For box jumps – 24″/20″
Post time to comments/www.logwod.com
Cash Out:
Heel Cord work. Watch this video closely! Courtesy of Mobility WOD. Notice the arch motion you will do with your foot as you floss those fibers. You’ll thank me…in a few days, but not today 🙂
CrossFit Team Offutt Tactical Fitness 