Big Thompson CrossFit WOD 16.12.8

CrossFit

 
Strength/Skill
Bench Press 4×3 @ 85% (no more than 2 minutes rest between sets, quick tempo)
W.O.D.
Tabata #1, 8 rounds, :20 secs work, :10 sec rest
Ring Rows
No rest period, other than the normal :10 seconds
Tabata #2, 8 rounds, :20 secs work, 10 sec rest
Sit Ups
Tabata #3, 8 rounds, :20 secs work, 10 sec rest
Diamond or Triangle Push Ups (hands together)
Jacob ring dip