TOTF’s own Vashon Bynum wishing us all a Merry Christmas (and a special shout out to his daughter). Click on the picture to see the video greeting. Merry Christmas, brother. Get home safe!
S/S/S:
10 minutes to establish 3RM – Sumo Deadlift
Post weight to Comments/LogWOD
Video courtesy of supertraining06. Power Project: Mark Bell and Jesse Burdick hit up some pulls. Bell gives you the run down on how to pull and how important a neutral head position can be. Remember kids back flat and hips lower then your shoulders.
WOD:
Death by Box Jump (24”/20”)
+1 Sumo Dead ea round(use 3RM weight minus 50lbs)
Post highest successful round to Comment/LogWOD
So, first minute, do one box jump + one sumo deadlift. Second minute, two box jumps + one sumo deadlift. Third minute, three box jumps + one sumo deadlift….etc… Keep going until you can’t make the required reps in a given minute.
X-tra Work:
Weighted Pull-up 3.3.3.3
Homework (Done Outside of Class on Your Own):
Hip mobility drill. 5 minutes
Video courtesy of Mobility WOD
CrossFit Team Offutt Tactical Fitness 
Awesome class 6AM! And big shout out to Mimi for getting 23 rounds done!
And welcome, Staci!
Coach D