Strength:
Every Minute on the Minute for 12 minutes
2 Front Squats @ 60% of 1RM
Goal with these is speed! Stay tight on the descent and explode up! Keep your elbows high
Post weight used to comments/www.logwod.com
WOD:
10 Rounds For Time
100M row
10 Thrusters at 1/2 the weight used for Front Squat
Post time to comments/www.logwod.com
Assistance Work:
4×25 Hollow Rocks
http://www.youtube.com/watch?v=WxMtbEQFpnw
Video courtesy of Jeff Tucket. Key to the hollow rock is tightening down on the core, pressing your bcak to the ground, raise the arms and legs (both should be straight) roughly 6 inches from the ground and rock.
Cash Out:
Tabata Roll out:
calves/hamstrings/quads/low back/upper back
20 seconds per side per area, 10 second rest between
That’s what I call Active Shoulder! Can’t say enough for one of the hardest working, energetic, supportive, all around awesome person, Mieke Oostveen. Many of you are used to seeing Coach Mieke leading you through hell at 0600, but believe me when I say she puts herself through much worse. There is no quit in this girl. Can’t wait to see how she does in the TactFit Games!
CrossFit Team Offutt Tactical Fitness 