Tuesday 20150630 Open Workout

Posted: June 29, 2015 by eweirick in Uncategorized
If you haven’t already checked it out, here is CF TOTF making headlines. CAN!
http://www.omaha.com/news/military/offutt/team-offutt-tactical-fitness-games/collection_20716406-1436-11e5-b6fb-cba75edf7c4e.html

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S/S/S:

Prep for WOD.

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WOD:

18 Thrusters 95/65

9 Box Jumps 24/20

12 Thrusters 95/65

6 Box Jumps 24/20

6 Thrusters 95/65

3 Box Jumps 24/20

1 Mile Run

3 Box Jumps 24/20

6 Thrusters 95/65

6 Box Jumps 24/20

12 Thrusters 95/65

9 Box Jumps 24/20

18 Thrusters 95/65

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Scaling Options:

Thrusters: 75/55

Box Jumps: 20/16

Run: Cut down the distance as needed or 2k row

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Xtra:

Sit on floor with legs out straight

Use empty bar to mash quads – 3 min per leg

Put 2 ½ plates on same bar, mash heel cord and calf area, 3 min per side

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