Day 46 of the 100-Day Burpee Challenge!
What makes a Monday go better? BURPEES!
Mobility:
Banded Front Rack Position Stretch
Video courtesy of Mobility WOD. Work each side two minute through both drills.
WOD:
“Viper”
10!: (10, 9, 8 ,7…1)
-Hang Power Clean (135/95)
-Ring Dips
-20m Shuttle*
Post time to Comments/LogWOD
*After each round of completing both Cleans and Ring Dips, do one 20M run (10M down, 10M back).
Treat the run as a recovery period
Cash Out:
3×12 Strict Toe2Bar
Firebreather Piece (Done after class):
4 Rounds:
L-Sit –max hold
25 yd low prowler push (no weight on prowler)
Video courtesy of Fit Cast. Keep your hips low and arms fully locked out. Keep driving through.
Big thank you to Coaches Stuart, Sammy, Whitney, and Anna for being our instructors for the USAW Level 1 Sports Performance Coach Certification Course. Not only did all those who attened learn some better techniques for the Olympic lifts, us coaches who attended will use the knowledge gained to make all the rest of the TOTF athletes better lifters, in turn, making us fitter. CAN!
CrossFit Team Offutt Tactical Fitness 