CrossFit Team Offutt Tactical Fitness

Day 72 of the 100-Day Burpee Challenge!

And someone can knock out a few of these for Birthday Burpees!  Happy Birthday Melissa!

WOD:

“Nicole”
20min AMRAP:
-400m Run
-Max Rep Pull ups

Total Score = 1 per run, 1 per rep of pull up

Post score to Comments/LogWOD

Cash Out:

-Couch Stretch -3 min per side
-Banded hamstring stretch – 2 min per side

Firebreather Piece (Done at a different time, either before or after class):

Banded Bench Press (green band run under bench to both sides of bar)
4×5 at 60% of 1RM
Rest 90 sec between sets

NOTE:  Quick update on Juan Villagomez.  He is doing better.  Coach John found out through Juan’s wife, Cora that Juan asked her while in the hospital bed..”Can I still do CrossFit?” She smartly said “yes..when the hole in your head heals!”  Hope to see you back out here soon my friend!