Best of luck to Nico on his PCS to DC. You will be missed!
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SCHEDULING NOTE: Due to Wing Down Day this Friday, we will only run one class that day @ 1000. This also applies to NEXT Monday (Memorial Day). That day we will only have one class @ 1000.
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S/S/S:
Beginner:
Dead Lift 1×5, 1×5+ add 10lbs to 8May
Intermediate:
Dead Lift 5RM shoot for added 10lbs from 8May
Load up the hips and hammies as you get set. Be tight, so once you are in position, you come up. Waiting too long = loss of tension= rounded back= back pain/ injury
Post weight to comments/ LogWOD
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WOD:
Keep a good tempo on strokes. Video courtesy of Tysoupha.
5k Row
Post time to comments/ LogWOD
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Xtra:
Reverse Hypers
4X15
Increase weight each set
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Homework (done on your own outside of class):
Banded hamstring stretch – min per side
Hang from pull up bar – total of 3 minutes of hang
(stop clock every time you drop)
CrossFit Team Offutt Tactical Fitness 