Strength:
4 sets of:
2 Press @ 90% of 1RM
5 Strict C2B Pull ups
Sets start every 3 minutes. Can you get all the reps in during that time?
The guy in this pic is doing press with 277#. Pretty impressive right? But, he has one real glaring error in his set up. Elbows are down and in front of the bar, right? Yep. And his wrists are not overly bent back, so he’s stable there, right? Yep. And he’s got a neutral gaze…oh wait. There’s the problem. Did you know by looking up and cranking his neck, he breaks the lumbar curve of his spine. Meaning, he is now over extended (ribs sticking out), which translates to not stable. Do you want to be not stable at a heavy load? No? Then keep your head position neutral.
WOD:
12min AMRAP:
30 Double Unders
20 Sit-ups
10 Thrusters (95/65)
Post rounds to comments/www.logwod.com
Video courtesy of CrossFit Park City. I really like Chris Spealler’s tips on stringing together your double unders. See if you can increase your tempo today and go unbroken on your sets.
On the Thrusters, if you had to scale, remember the weight because….
Cash Out:
Max Rep Thruster at 70% of WOD weight
Followed by…
Max DU in 90sec
CrossFit Team Offutt Tactical Fitness 
My apologies guys, for the WOD, this should have read “Post rounds to comments/www.logwod.com”, not Post time. I have updated the post and the LOGWOD entry. Make sure you post your numbers! Thanks!
Coach D