Well, I guess Santa wanted to come a week early to TOTF. Looks like he left a new single bar at the end of the rig. More room for Bar Muscle Ups!!!!!
WOD:
4 Rounds For Time:
400m run
50 air squats
Cash out: 3 attempts at timed *crucifix hold 25/10, 30 sec max rest
Score = 4 rounds time – crucifix hold time
Post time to Comments/LogWOD
Video courtesy of Granite State Stonemen. Hold the dumbbells out to the sides with arms fully locked out and even with your shoulders. Maintain a locked out elbow to lessen bicep fatigue. Goal of the Crucifix Hold is to strengthen the core, shoulder and back. Embrace the suck.
X-tra Work:
Work the below homework + additional mobility work. Whatever is sore (likely your hips if you were here yesterday), spend 5-10 minutes on mobilizing it.
CrossFit Team Offutt Tactical Fitness 