SWOD
Sumo Deadlift
70% of 1RM 12×3. Set starts every 30 seconds.
For all our new folks, since you haven’t set your 1RM, take the first few minutes to find a weight that works. You guys will be concentrating on form.
WOD
AMRAP 8 minutes of
Row 250 Meters
5 Handstand Push-Ups
10 Thrusters (95/65 lbs)
Rest 8 minutes; and then,
AMRAP 8 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 minutes; and then,
AMRAP 8 minutes of:
20 Box Jumps (24″/20″)
15 Toes to Bar
10/5 Ring Dips
Cash Out
Find your O2
Post total completed rounds per AMRAP to comments.
Rest time will be used for movement instruction and set up.
Don’t let the multitude of exercises involved overwhelm you. Just worry about what you have to do in the AMRAP you are currently in. Don’t think into the next AMRAP.
On behalf of the coaching staff, I would like to welcome our newest members to the Open Class. These guys, plus Adam, Mark, and Steve blasted through the movement profeciency test and FGB. I believe there were three others on Saturday who made it through the on-ramp bypass test as well. Baptism by fire for sure. Welcome all, to the next evolution….
CrossFit Team Offutt Tactical Fitness 