Big Thank you to all who came out for Coach John Hendricks’ going away WOD this Saturday. John, TOTF would not be where it is without your leadership and passion for the last few years. Happy trails and see you down the road.
CAN!
Skill:
Ring Dips
Focus on elbow positioning, keeping core tight, getting full range of motion.
WOD:
3 Rounds For Time
30 Hand Release Push ups
20 Box Jumps(24/20)
10 Ring Dips
Scaling Options:
HRPU – chest to deck PU/push up to bench
BJ 24/20
Ring Dips – stationary or box
X-tra:
1 L-Sit Rope climb
20 HSPU
2 L-sit Rope climbs
20 ‘ HS Walk or 40 shoulder taps
Begin to climb, keeping legs out straight in an L-sit. Once you touch the top, you can use your legs to assist on the descent.
If doing shoulder taps, do a wall walk until your nose is touching the wall, then begin taps.
Banded Tricep stretch – 2 min per arm
CrossFit Team Offutt Tactical Fitness 