5 rounds for total working time:
10 ring dips
20 GHD situps
25 box jump (20″/14″)
Rest 2 minutes
RX = arms locked at beginning and end of each ring dip rep. GHD = both hands touch ground overhead, hands touch pads or feet at top. Box Jump = full knee and hip extension at top of jump (on box or as jumping off).
POST your total working time (total time on clock minus 8 minutes)
CrossFit TAKEOFF WOD:
3 rounds for time:
10 Bed Ball Deadlift
Fit-To-Be-Bare Nutrition Academics: Wed, Jan 6th and Fri, Jan 8th both at 7:30pm. Please bring your $30 entry fee. Remember, male and female winners split the pot. 30 participants = $450 for each winner!!!