SWOD
Front Squat
Use 70% of 1RM for 12×3.
Sets start every 30 seconds.
FIght to maintain high elbows. Really create that shelf!
Check out this link for another great stretching (courtesy of CrossFit Invictus)technique to help with that.
http://www.crossfitinvictus.com/must-read-posts/how-to-get-a-better-rack/
WOD
Ascending Chipper
For Time
750m Row
30 Deadlifts (135/95)
40 Burpees
50 Wallballs (20/14)
150 DoubleUnders
How Do You Eat An Elephant?
One bite at a time folks! Chip away at this WOD, but keep moving! Let’s have some fun!
Post Weight used in SWOD and Time for WOD in comments/www.logwod.com
CrossFit Team Offutt Tactical Fitness 