Coach Mieke soaking up the sun in Mississippi. We miss you girl, and can’t wait for you to get back this weekend!
WOD:
10 Rounds For Time
2 Back Squats (use Front Squat 1RM from TactFit Total)
100m one hand suitcase carry w/ dumbbell – Go As Heavy As Possible
Post time to Comments/LogWOD
We did the TactFit Total (Combined total of 1RMs on Power Snatch, Bench Press, and Front Squat)on 25Nov2013. Click here for a refresher.
Video courtesy of Rob King Fitness. Suit case carry walks are a great exercise for core development, improving lower back issues and working on core stiffness. Switch hands at the 50M turn around point. If you really feel froggy and want to challenge your grip, use the farmer carry bar.
X-tra Work:
Beginner: 4×10 Weighted Situps
Intermediate: 6×10 GHDs
CrossFit Team Offutt Tactical Fitness 