S/S/S:
pic courtesy of Apache Athlete
Deadlift
Find 3 Rep Max
Post highest successful 3 rep set to Comments/LogWOD
WOD:
3 Rnds:
2 Min AMRAP Row (meters)
30 sec rest
Followed by…
5 Rnds:
30 sec AMRAP GHD Sit ups
1 min rest
Score = Meters+reps
Post score to Comments/LogWOD
Video courtesy of Rogue Fitness. Matt Chan shows proper form for the sit up with the Rogue Abram GHD.
X-Tra Work (Done on your own outside of class time):
100 Total Banded Goodmornings
Cash Out:
10-15-10
Back Extension
Toe2 bar
Video once again courtesy of Rogue Fitness. Matt Chan properly demonstrates the back extension on the Rogue Abram GHD.
CrossFit Team Offutt Tactical Fitness 