Our newest addition to the coaching cadre, Justin, knocking out one of the stations at the Labor Day WOD/BBQ at the Base Lake last weekend. Big thanks to all who came out and took part. And very special thanks to Homar, Brian, and Salt for running the event. We have such a great community of coaches and athletes. Hopefully we can do more events like this down the road. Speaking of events, in the not too far future, we will have some very important info about TactFit Games 2. Stay tuned!
S/S/S:
Get a Bar Muscle Up!
If you were not here Monday or Tuesday, make up that day’s strength potion.
But if you were here, review the progressions we have done so far (see below, videos courtesy of Gymnastics WOD). Put them all together and get up on that bar!
Progression 1
Progression 2
Progression 3
WOD:
20 Wall Balls (20/14)
20 sec Hand Stand Push ups (HSPU)
200M Run
40 Wall Balls
40 sec HSPU
400M Run
Score = Time – HSPU reps (1 rep=1 second off)
Low Score wins
Post score (as time) to Comments/LogWOD
X-Tra Work (Done on your own outside of class time):
Rest
Do active recovery to prepare for Bench and Deadlift over the next two days (hint, hint)
Cash Out:
Front Lever work – 5 min
Video courtesy of CrossFit HQ
CrossFit Team Offutt Tactical Fitness 