A Big TOTF Happy Birthday to Coach Steve! Birthday burpees!
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S/S/S:
Push Press
5×60%
5×65%
5×70%
(% based off 2RM set 7/8/14)
Post weight to comments/ LogWOD
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WOD:
Video courtesy of CrossFitHQ.
‘The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Score=total reps+cals
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Scaling Options:
Burpee – Step down, Step up
Double Unders : Single Under – 3:1
If you scale DUs, spend 5 min AFTER the WOD practicing DUs.
WOD is designed for fighter, Robert Guerro. In the vein of Fight Gone Bad, made to mimic a 6 round fight. Point of the WOD, push hard at EVERY station.
Post score to comments/ LogWOD
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Xtra:
30 Reps For Time:
Level 1 – Pull-ups
Level 2 – Chest to bar Pull-ups
Level 3 – Muscle Ups
*Perform the level that is challenging but achievable.
Make reps clean. Try to avoid over-arching the back in the Pull Ups or Chest To Bar. Try to keep feet together in kips.
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CrossFit Team Offutt Tactical Fitness 