DON’T FORGET, MONDAY, WEDNESDAY, AND THURSDAY WE NOW HAVE AN 1800 OPEN CLASS!
Also, look for a sign up sheet for purchasing our BRAND NEW CF TOTF LOGBOOKS! Keep track of your progress AND be cool. Everyone wants one. Don’t be left out! See the sign up sheet in the TactFit area.
Skill Review:
–Burgener Warmup
Vid courtesy of CrossFit HQ. This will be part of your warm up, leading into some more snatch work before working on….
–High Pull for SDHP
Pic courtesy of Kia Kaha Corssfit. Notice, she extands the hips, then shrugs HIGH!, this launches the bar up, where she finishes with the arm pull. Work on the sequence! Today’s WOD will see a slightly higher weight for high pulls then what we use in Fight Gone Bad, so you will want that VIOLENT hip drive to save your arms for later.
WOD:
For Time:
50 Burpees
30 SDHP @ 85/65
200m OH Walking Lunge w/ Bumper (45/25)
(12 Min cutoff)
Post thoughts/time to comments/www.logwod.com
Extra Credit:
2×25 GHD’s
Cash Out:
3×2 Min Planks
Video courtesy of CrossFit HQ. For those following the CrossFit Regionals, there was one hell of a finish at the Men’s Soutwest Regional final workout that saw Games legand Chris Spealler tell the new crop of up and coming studs to get the hell out of the way. Want to know how much attention this got? He was a top 5 trending topic on Twitter. #wearetakingover
CrossFit Team Offutt Tactical Fitness 