CrossFit Team Offutt Tactical Fitness

Carl Eitzen hitting up CrossFit Invictus while out in California.  Then with Coach Mike Burgener at Mike’s Gym. 

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WOD:

For Time:

1 mile Run

1min Rest

30 Over Head Squat 95/65

10 Pull Ups

20 Over Head Squat

20 Pull Ups

10 Over Head Squat

30 Pull Ups

1 mile run

 

Post time to comments/ LogWOD

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Scaling Options:

A.

75/45 Over Head Squats

Jumping Pull-ups 2x reps

B.

Empty bar or PVC Over Head Squats

 

 

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Xtra:

For Reps:

2 min Max Toes to Bar

1 min Rest

2 min Max Burpee Box Jump

1 min Rest

2 min Max DU

1 min Rest

2 min Max  Burpee to Plate

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Homework (done on your own outside of class):

Roll Thoracic Spine

Banded Lat Stretch Laying Face down.

(band around wrist and attached to pull up bar)