A big TOTF Happy Birthday to Coach John Palumbo!
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WOD:
When working on your ring dips try to focus on bringing shoulder blades together when coming down, forearms stay vertical over hands, and elbows lockout at the top. Video courtesy of Barbell Shrugged.
For Time:
Cash In: 400M Run
2Rounds: 25 Wall Ball Shots (20/14)/ 25 Double-Unders
2Rounds: Ring Dips/ 25 Double-Unders
Cash out: 400M Run
Post Time to comments/ LogWOD
You will start out with a 400m run, then 2 rounds of 25 wall balls, and 25 double-unders. Straight into 2 rounds of 25 ring dips, and 25 double-unders. Finish up with a 400m run.
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X-tra Work:
3x Max reps GHD Sit Ups
Rest as needed between attempts
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CrossFit Team Offutt Tactical Fitness 