CrossFit Team Offutt Tactical Fitness

Strength:

Back Squat:
5 sets of 5 reps @ 85% of 1RM

Sets start every 4 minutes

WOD:

3 Rounds For Time:
10 Handstand Push Ups
10 Hang Power Cleans (155/115)
*15min cut off*

Post time to comments/www.logwod.com

Cash Out:

2-3 Unbroken rope climbs without legs OR 5 Unbroken rope climbs with legs

Videos courtesy of Gymnastics WOD. In this series, Carl explains breaks down the rope climb with various skills, techniques, and strategies.  Following the POSITION-MOVEMENT-PURPOSE framework, Carl demonstrates initial positions for the hold and leg wrap.  I know it’s a lot of videos, but keep watching!