Happy Late Birthday to the most enthusiastic and bad-ass coach we have, Mieke Oostveen! And big thanks to all of the 0600 who did the 26 Birthday Burpees with her yesterday.
S/S/S:
Clean 8×1 @ 85% of C&J 1RM
Set starts every 90 seconds
Post weight used to Comments/LogWOD
Pic courtesy of OW Resource.
Keep shoulders over the bar (not rounded), push knees back, when you hit close to the top of the thigh EXPLODE up with hips and high shrug, get triple extension (ankles, knees, hips), pull yourself under the bar, catch in a strong bottom of a front squat position.
WOD:
Tabata Handstand Push Ups
1 min break then…
1 Timed LAP (all the way around the track)
Score = Total Reps – 1 point for every 20 seconds of your run
Post score to Comments/LogWOD
For your Hand Stand Push Ups, you can use Kipping or Strict, whichever works better for you.
Cash Out:
Stationary dips 4×12
Clean Pulls @ 120% of 1RM -4×5
CrossFit Team Offutt Tactical Fitness 