CrossFit Team Offutt Tactical Fitness

Strength:

Deadlift@70%of 1RM

2 Reps every min for 10min

Courtesy of crossfit.com and Coach Rip.  Good points on why keeping your head in a neutral position is important.

Record weight used to www.logwod.com

WOD:

4 Rounds

ALL OUT 500m Rows

3:30min rest in between

Clock will be continuous.  Once you finish, look up at the clock and start back up 3:30 later.

Goal: Don’t let your time slow more than 10 seconds each attempt.  So, if your 1st 500 time is 1:45, then the next three rounds should not go longer than 1:55 each.  Who’s going to improve every round?  Oh yeah, I just threw down the challenge! 🙂

Record fastest time to www.logwod.com /Put splits and thought to comments

Cash Out:

Lat band stretch, 2 min ea side

Roll out hamstring, 2 min ea

A look at the new March On-Ramp class getting warmed up.  If you see them after class in the AM, give ’em some love!