CrossFit Team Offutt Tactical Fitness

Only 1 Class…the 1630!!!!!

.

S/S/S:

(15 min max) 3x max rep strict pull up – note if more than 10 reps, add weight!

(15 min max) muscle up progression

.

WOD:

3-2-1 (Fast WOD)

Muscle Up

Between rounds do:

5  burpee box jump over 30/34

10 KB Swings at 2Pd/1.5Pd

.

Scaling Options:

MU-> Burpee jumping pull-up

KB -> By weight

.

X-tra:

Lat stretch – 2 min per side

Mash calves – 2 min per

Shoulder mob drill. Pick one, do for 2 min per side