For those who haven’t done 13.3 this week, you have today’s class and we will also run a Last Second Sunday session at 0900 Sunday morning. Even if you have done it, come cheer on your fellow TactFitters!
Day 51 of the 100-Day Burpee Challenge!
WOD:
CrossFit Open 13.3 Open WOD
12 minute AMRAP of:
150 Wall balls (20/14)
90 Double-unders
30 Muscle-ups
Post total reps to Comments/LogWOD
Video courtesy of San Francisco. Take the time to properly prep for these movements. Have a plan going in, and go for it!
Strength: (Done after the WOD today)
(Full) Clean
6×1 @ 90% of your 1RM
Cash Out:
Tabata Rollout
20 seconds on, 10 seconds rest, going through…
Calves (left then right)
Hamstrings (left then right)
Quads (left then right)
Back
Go through rotation twice.
Firebreather Piece (Done after class):
5 Set Snatch Balance + Overhead Squat
Rest 2 min between sets
3 rounds:
20 wall runs
Max rep strict chin ups
Video courtesy of Gymnastics Bodies. Wall Runs
CrossFit Team Offutt Tactical Fitness 