CrossFit Team Offutt Tactical Fitness

Today we want you to safely push yourself.  That being said, be courageous.  See if you can beak that wall and keep going!

WOD:

3 Rounds For Time :

Max Rep Back Squat (245/175) (shoot for 15+ reps)

400m run

 

 

Post time to Comments/LogWOD

Post reps per set of Back Squat to Comments both here and LogWOD

As stated above, shoot for 15+ reps, BUT do not sacrifice form for reps.  If you start to round your back, cave knees in, shoot your ass in the air when coming up, rack the weight!  If you have never gotten 15 reps with the RX’d weight, scale accordingly.

 

X-tra Work:

60 GHD’s – Break up as needed

 

 

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

Couch stretch – 4 min per side

Heel cord mash – 3 min per side

 

 

Another TOTF Team that will be in CFO’s Snow Bowl December 14th at the Civic Center is Kyle Gundrum and Will Breunle.  Kick some ass guys!  Let’s get a big crowd out there to cheer them on.