CrossFit Team Offutt Tactical Fitness

Skil

Power Clean Technique
Burgener Warm Up

Study up here (courtesy of CrossFit.com) http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf

WOD

“Wittman”
7 Rounds For Time
15 KB(1.5/1)
15 PC (95/55)
15 BJ (24/20)

For a little background on the origin of this Hero WOD,go here…(from CrossFit.com)

http://www.crossfit.com/mt-archive2/007434.html
For those who haven’t done on of the Hero workouts, they are designed in honor of a fallen military member, law enforcement member, firefighter, ect…
We do them to honor their sacrafice and embrace the gift it is to be here to do these workouts.
So put your heart into this one!

Cash Out

Roll out lower back
quad stretch