CrossFit Team Offutt Tactical Fitness

ATTENTION ALL INTERESTED IN BECOMING MORE COMPETITIVE IN CROSSFIT.  IF YOU ARE INTERESTED IN NOT ONLY BECOMING FITTER, BUT BEING COMPETITIVE IF CROSSFIT COMPETETONS TO INCLUDE PREP FOR THE 2013 CROSSFIT OPEN, PLEASE SEND AN EMAIL TO dave_leclaire@yahoo.com

ANNOUNCEMENT COMING THURSDAY AFTERNOON

Skill/Strength:

Chest To Bar Pull-ups:

3 set max rep pull-ups

Those who don’t have C2B:

5 sets of 4 Negatives (jumping to C2B or chin above)

Video courtesy of Gymnastics WOD.   In this video Carl breaks down the key cues to help you get your chest to the bar with those pull ups. POSITIONS: Keep your head neutral, shoulders on the shelf, pull your elbows all the way back. MOVEMENT: Explosive kip/kick and row back. PURPOSE: Chest slapping the bar each and every time!

Post reps of highest set to comments/www.logwod.com

WOD:

For Time:

25 sprawls (No pushup no jump burpees)

(video courtesy of If-Fit)

50 Sit-ups

100 Single unders

50 (total) Iron mikes (Jumping lunges) (25 a leg)

3:30 rest

25 sprawls

50 sit-ups

100 single unders

3:30 rest

25 sprawls

50 sit-ups

Post total time to comments/www.logwod.com

Cash Out:

Couch Stretch.

Stretch Calves and hamstrings.