CrossFit Team Offutt Tactical Fitness

S/S/S:

Prep for WOD

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WOD:

5 RFT:

4 Box Jump 30/24

50m Run (25M down and back)

8 Pullups

50m Run

12 Burpees

50m Run

16 AS

50m Run

20 DU

50m Run.

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Scaling Options:

BJ – 27/22 or 24/20

No run = 75M row

Pull Ups – body row

DU – 2:1 SU w/10 min DU practice after

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X-tra:

5 mins Alternate Calf stretch with bands each leg,

2 mins downward facing dog

2 min banded shoulder stretch