CrossFit Team Offutt Tactical Fitness

Bro Love in the Field House. 

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WOD:

“McFlurry”
400m Run
21 Cleans (185/130)
21 Pullups
400m Run
15 Dumbbell Thrusters (50/35)
15 Pullups
400 M Run
9 Cleans (185/130)
9 Pullups
400m Run

Scaling Options-

500M Row if unable to run

Cleans – 70% of 1RM

DB Thrusters – 40/25, 35/20

Pull Ups – Rong Rows, and MUST practice pull up technique 5-10 min after WOD

Post time to comments/ LogWOD

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Xtra:

Drink Water

Sit in an Ice Bath

Wear Compression sleeves

Promote Recovery

Nap