Thursday 20131031 Halloween Workout

Posted: October 30, 2013 by totactfit01 in Uncategorized
BradToday we said goodbye to a great guy, as Maj Brad Boudreaux hit his last workout in the TactFit area.  The entire staff from TOTF would like to wish him and his family safe travels to Europe.  You will be missed.

WOD:

Halloween Fun!

halloween KBpic courtesy of Ultimate CrossFit

feel free to wear a costume today…

“The Scarecrow”

In 8 minutes find 1RM on Push Press,
3 minutes Rest to setup for…

5 Minute AMRAP:
7  Shoulder to Overhead @ 75%  of Push Press 1RM
14 Box Jumps 24/20”

3 minutes Rest to set-up for…

5 Minute AMRAP:
14 Back Squats (add 50/35 to S2OH weight)
7 Pushups

 

Post highest successful weight on Push Press to Comments/LogWOD

Additionally post total reps  for each AMRAP to Comments/LogWOD

 

 

X-tra Work:

 100 Banded Good Mornings

Homework (Done on your own outside of class time):

Pick a shoulder mobility drill and perform 2 times with 1min rest in between

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