CrossFit Team Offutt Tactical Fitness

S/S/S:

pic courtesy of Education-Health-Science blog spot

Find Max Broad Jump

4 attempts

Post furthest successful jump to Comments/LogWOD

Video courtesy of Reebok CrossFit One

Set Up
– Start with your feet under your hips, in the standing position.

Execution
– Bring your arms behind you and drop into a partial squat, then explosively jump up and forward
– Recoil your hips and land softly into a partial squat, then stand to full hip and knee extension

 

 

WOD:

3 Rounds For Time:
5 Muscle Ups
10 Ground 2 Overhead (135/95)
15 Goblet Squats (1.5/1)

 

Post time to Comments/LogWOD

 

Video courtesy of Northstate CrossFit.  During the goblet squat, do not let your torso bend forward.  As he says in the video, keep elbows high like a front squat.

 

 

Cash Out:

GHD 4×25

Mash Shoulder w/lacrosse ball – 2 min per

 

 

Firebreather Piece (Done on your own outside of class):

Turkish Get Ups
3 rounds 5 reps per side
Move up weight ea round

Tactfitters Angie Hobbs, Matt Lemieux, Carlos Rosales, and James Sadler before and after the Warrior Dash this last weekend.  Way to get down and dirty guys!