CrossFit Team Offutt Tactical Fitness

We had two birthdays over the weekend; Kory Kearnry and Rodney Rodriguez. A big TOTF Happy Birthday to you guys! Time to make up some burpees! We also said goodbye to Alex Harris (yellow shirt) on Friday, best of luck Alex!

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S/S/S:

Front Squat

3×80%

3×85%

3×90%

65% x max reps

Post weight to comments/ LogWOD

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WOD:

For Time:
30 Bar Muscle ups

Scaling options-

A. Ring MUs
B. Jumping Bar MUs with bar above elbow when arms OH
C. Burpee to Chest to Bar Pull Ups
D. Burpee to Jumping Pull Ups

Post time to comments/ LogWOD

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Xtra:

Every 4min for 12min (3 Sets):

12 Alt. Pistols (asst. – scale)

12 Alt. Dumbbell Snatch (70/45)

12 Thrusters (135/95)

Alternate pistols for 12. Hold on to an object or rings for assisted pistol, just don’t depend on the object too much (primarily for balance). Go Heavy on DB Snatch. If 70/45 is too heavy to stay powerful, scale to 55/30.  Thrusters, all about power baby! When performing the thrusters, rest and put ½ – 1 sec pause at the top.

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Homework (done on your own outside of class):

Couch Stretch

Roll Lower back and thoracic spine