Coach John and Coach Salt at the SNCO Induction Ceremony for Johns promotion to Master Sergeant.
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S/S/S:
Sumo Deadlift
3×80%
3×85%, 3×90%
65% x Max Reps
Post weight to comments/ LogWOD
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WOD:
4 Rounds for Time:
20 Ab Mat Situps
10 Thrusters 115/85
Scaling Options-
Ab Mat SU – feet anchored w/DB sit up
Thruster – 95/65, 75/55, 65/35
Post time to comments/ LogWOD
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Xtra:
EMOM – 12min:
Level 1 – 8-10 Pull-ups
Level 2 – 5-8 C2B Pull-ups
Level 3 – 3-5 Ring Muscle Ups
*Choose the highest level you can complete based on ability.
*Pick the number of reps based on what you can maintain for all sets.
ALL LEVELS ARE CHALLENGING
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Homework (done on your own outside of class):
Cobra Pose
Couch Stretch
Banded Lat Stretch (on pull up rig)
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A Word from Shadow Coach Logan-
There is a high volume of pull-ups in this weeks programming and we would like to remind everyone to take care of their hands. For some helpful tips Tabata Times has a great article on how to take care of your hands and calluses. You can find that article here.
Another great way to protect your hands is to use gloves, grips, or tape. If you don’t have gloves or grips here is a great video on how to tape your hands properly.
How to make a gymnastic grip using athletic tape. Video courtesy of Mie Yoshinaga.
Take care of your hands folks!
CrossFit Team Offutt Tactical Fitness 