Happy 4th of July folks! What better way to kick off the day than coming in for some good work before hanging with friends and family…
Please continue to send your prayers and thoughts to our mentor and friend Coach Dave!!
Don’t forget! We will only be running one class today at 0900!
S/S/S:
One-Arm Dumbbell Dead Lift
4×6 per side
Take 75% of 1RM, cut that in half, and use that weight
Post weight used to Comments/LogWOD
If 75% of your 1RM cut in half is higher than our highest dumbbell, use a barbell.
WOD:
“1776”
4 Rounds for Time:
200M Run
89 – Double Unders
50 -Ring Dips
40 – KB Swings (1.5/1)
30 – Walking Lunges w/plate Overhead(25/10)
20 – Med Ball Cleans (20/14)
10 – Burpees
5 – Handstand Push Ups
Rep total = 1776 (well, that means count the M in run as a rep per meter, but we’ll allow it)
Post time to Comments/LogWOD
Cash Out:
One-legged, one-arm DLs with ½ weight used in S/S/S piece
4×5 per side
Firebreather Piece (Done on your own outside of class time):
“Rahoi”
12 Min AMRAP:
24/20 inch Box Jump, 12 reps
95/65 pound Thruster, 6 reps
6 Bar-facing burpees
Video courtesy of CrossFit.com Only difference is you will use Games standard on the Box jump. This means, hip must be fully open at the top of the box before you jump off.
CrossFit Team Offutt Tactical Fitness 