CrossFit Team Offutt Tactical Fitness

S/S/S:

Prep for WOD

.

WOD:

3 Rounds for Time:

40 abmat situps

30 cal row

20 pushups

10 back squats at BW

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Scaling Options:

Scale the amount based on conditioning.

30 Sit Ups

20 Cal Row

10 Pushups

5 Back Squats (weight as needed, shoot for 75% of 1RM)

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X-tra:

5 x 5 Bicep Curl

Hamstring stretch 2 min/ side

Hang from bar 2 min and stretch out the back