CrossFit Team Offutt Tactical Fitness

WOD:

6 Rounds For Time

20 Empty Bar Overhead Step Ups (24″/20″)

10 Plyo Pushups

5 Burpees

 

 

Post time to Comments/LogWOD

 

On the Overhead step ups, men RX’d is a 45# bar, women a 35# bar.

 

Video courtesy of Adam Richmond.  For the plyo push ups, have two 45# plates just outside of shoulder distance apart.  Start the push up with hands on the floor inside of the plates, go down so your chest touches the ground.  Explode off the ground so your hands land on the plates.  From here, you can either do another push up off the plates, landing your hands on the ground, or walk the hands back to the ground before starting next push up.

 

X-Tra Work:

Lat Hell.  Watch the Video.  Do it all….

Video courtesy of Mobility WOD.

If you can’t make it to class today, get over to Vise Downtown for a Battle In the Bluffs primer.  The comp kicks off at 0900.  And, if you do come to class, right after, head over and cheer some folks on!  Click on the above pic for more info…