CrossFit Team Offutt Tactical Fitness

S/S/S:

Back Squat

Reps of 10/8/5 pause @ 60/65/70%

(Pause 5 seconds at 60, 3 seconds at 65, 1 second at 70)

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WOD:

21/15/9

Deadlift (225/185)

Ring Dip

GHD Sit up

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Scaling Options:

Deadlift – shoot for 75% of 1RM

Ring dip – Bar dips or box dips

GHD – Butterfly sit up

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Xtra:

Jog 400m as a class, everyone stays together!