SWOD
Overhead Squat – 65% of 1RM, 12×3, set begins every 30 seconds
WOD
3 min AMRAP – Bodyweight Back Squat
Immediately followed by (meaning clock won’t stop. You’ll jump right into these)
15 Min AMRAP – 10 ring dips, 10 ring rows
Enter total reps for squat, then total completed rounds for ring dips and ring rows, as well as comments to this post.
Cash Out
3×10 Reverse Hypers
Check out the progression Chris Spealler (courtesy of CrossFit Park City) does in the video. Be ready to move through these at a good pace so we can get to the WOD.
Also, please send me your email or give it to me in person at the gym. I am going to get accounts for each of you for LogWod (if you don’t have one already). This site is awesome for keeping track of your progression, and will be a great source should you need to look up past performance.
CrossFit Team Offutt Tactical Fitness 
alohakitty_00@hotmail.com Maria G. I had troubles creating an account.
Maria, come see me tomorrow or shoot me an email to my work email and I’ll get you hooked up.
Dave
Just created a Log WOD account. I am guessing you load the affiliation?
Randy, I’ll email you the directions tommorow
Dave
Randy,
Once you get in to logwod, go under the “Settings”
tab. Under “Schedule”, make sure “Gym” is
checked for both “Show” and “Prefer”
For WODs, you can keep CrossFit and
Personal checked, but make sure Gym is
checked as well.
Hit submit. Now, when you go under the
“Today” tab, and click on the drop down,
you’ll see WOD’s from the TOTF open class
avaliable for you to put your info in on.
Dave- I do not see “gym” under the settings page.
Dave – Got it…all good to go. Thank you for the help!!
Glad I could help, Randy.