CrossFit Team Offutt Tactical Fitness

Thank you to all those that have served!

.

S/S/S:

Rope Climbing Technique

.

WOD:

“White”

Five rounds for time of:

-3 Rope climb

-10 Toes to bar

-21 steps Walking lunge w/ weight overhead (45/25)

-400M run

 

Scaling Options:

Rope -> towel pull-ups

T2B -> K2E -> V-ups

Lunge -> Scale weight

Run-> 500m row

.

Xtra:

Pigeon Pose on box – 3×1 min

Heel cord mash – 3×1 min each leg