CrossFit Team Offutt Tactical Fitness

Video courtesy of Oscar Sanchez.

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S/S/S:

Pose Running technique

Video courtesy of Thjeko.

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WOD:

Run 5K (8 Full laps)

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Scaling Options:

6 laps

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Xtra:

3 x 250m row sprint (Rest 2 min between attempts)

Heel cord mash x 2 min per side (get calves in there too)

S/S/S:

Pull-ups – 3 x max reps
1 – strict
1 – kipping
1 – butterfly

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WOD:

2 min max rep Air Squat

2 min rest

1 min max rep push up

1 min rest

1 min max rep push up

2 min rest

2 min max rep Air Squat

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Scaling Options:

Air Squat – to a target

Push Ups – off a bench or box

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Xtra:

4 x 10 Strict Ring Dips

Tricep mash – 2 min per

Roll out lats, 1 min per