Day 70 of the 100-Day Burpee Challenge!
Only a month left!
WOD:
5 Rounds For Time:
-400m Run
-15 Sumo Deadlift High Pull w/ Kettlebell (1.5/1)
-15 Wall Ball sit-ups (20/14)
25 min cutoff
Post time to Comments/LogWOD
Just like with Tuesday’s double under piece, let the cardio in this WOD be the active recovery piece. Then go all out on the other pieces.
Video courtesy of Team CrossFit USA. Form with these is the same as with a bar. Come up out of the sumo deadlift, pop the hips and finish with the high pull, getting the kettlebell handle even with the collar bone, and keep elbows higher than the KB handle.
Video courtesy of CrossFit 310. One little change to the way we have been doing wall ball sit ups. Today, instead of keeping the ball on your chest when you go down, you will extend the ball overhead and have it touch the ground at the bottom of your sit up.
Cash Out:
Reverse Hyperextensions-4×25
Firebreather Piece (Done at a different time, either before or after class):
3 rounds
Rope climbs – 3 ascents
L-sit – 30 seconds
Butterfly Chest 2 Bar pull ups x15
TOTF member Kevin Kramer reppin’ our gear at Red River CrossFit last month (must’ve missed the memo about needing to do a handstand for the photo, but we’ll let it slide this time). Kevin recently deployed. Stay safe out there dude!
CrossFit Team Offutt Tactical Fitness 