SCHEDULE CHANGE COMING:
As of 16 December, we will move our 1730 class to 1630. This is due to coach availability. As you all know, all of our coaching time is volunteer time. So, those that coach evenings are able to cover a 1630 start over a 1730 start. we apologize for any inconvenience.
WOD:
7 Rounds For Time:
2 Push Press @ Bodyweight
30 Walking Lunges
Post time to Comments/LogWOD
To give you guys a little reasoning behind what we are doing, December will be a strongman focus: Heavy weight moved more in less time. Strength pieces and met-cons are combined. Rest intervals will remain short with intense sprints of work.
X-tra Work:
4 x 1 minute AMRAPS of
Kettlebell Clean and Press (1.5/1)
* Switch hands each round
Homework (done outside of class on your own time):
Banded Overhead stretch – 3 min per side
Video courtesy of Mobility WOD
Banded hip stretch – 2 min per side
Video courtesy of California Strength
CrossFit Team Offutt Tactical Fitness 