Strength:
Bench Press -4 sets of 4
Add 5# to weight used 11Dec
Set starts every 3 minutes
Post weight used to comments/LogWOD
WOD:
20 min AMRAP:
5 ring dips
10 Barbell roll outs
15 Double Unders
Post rounds completed to comments/LogWOD
Extra Credit:
100 Pistols (alt leg each rep)
For time.
Build on skill from 13Dec (meaning if you had to scale, use that scale for these)
Cash Out:
Weighted GHD sit ups – 4 sets 8-10 reps
Video courtesy of Rogue Fitness. 2012’s 2nd Fitness Man on the Planet, Matt Chan shows proper form for the sit up. With today’s version, the only difference is you will try to add a little extra load. That can be either a plate (2.5, 5, 10, 25, or 45), a dumbbell, or a kettle bell. The key points Matt hit still hold true. Maintain mid line stability with a neutral spine position (don’t hyper extend your back, so don;t stick your ribs out), and ensure you get that sharp knee extension to assist you on the way up.
CrossFit Team Offutt Tactical Fitness 