Happy 4th of July! United States Air Force Honor Guard Drill Team performs at Mount Rushmore National Memorial, June 26, 2014. Picture courtesy of Official US Air Force.
This Friday, 4th of July, we will only have one class at 10am, Saturday will be the normal 9am class, and Monday will be one class at 10am.
.
S/S/S:
Bench
3×80%,
3×85%,
3×90%,
65% x Max Reps
Use your 2RM number, set June 11, to base your percentages off of…do not transfer to a 1rm
Post weight to comments/ LogWOD
.
WOD:
Air Force
For all weight movements, RX’d will be 95/65
For Time:
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerks
20 Over Head Squats
20 Front Squats
At the beginning of every minute, you must do 4 burpees.
Post time to comments/ LogWOD
.
Xtra:
Video courtesy of DBStrength.
Agility Ladder Drills
Draw enough ladders on floor with chalk to cover athletes needs to share. Ladder should be 16 boxes long each about 12”x12” in size.
Each athlete will conduct one to two rounds of the following:
Ali Shuffle
Icky Shuffle
1 leg lateral (switch on way back)
2 in-2 out hand walks
Lateral hand walks
.
Homework (done on your own outside of class):
Banded tricep stretch – 2 min per
Doorway stretch – 2 min per
CrossFit Team Offutt Tactical Fitness 