CrossFit Team Offutt Tactical Fitness

S/S/S:

Deadlift Technique

.

WOD:

For Time (5 min cap):

9, 6, 3

Deadlift @ 365/295

American KBS @ 2.0/1.5

.

Scaling Options:

Scale weight as needed but keep it heavy.

.

Xtra:

Reverse hypers – 3 x 20

Pull up bar hang – 3 min

S/S/S:

Back Squat

5, 5, 5+

@ 75% of new 1RM

.

WOD:

For Time:

100 Double Unders Cash In, then…

3 RFT:

5 Muscle Ups

10 HSPU

15 C&J (165/115)

.

Scaling Options:

DU – 2 X SU

MU – Burpee to kipping C2B

HSPU – negatives

C&J –  75% of 1RM

.

Xtra:

EMOM x 16 mins

Even: 10 Alternating Weighted Pistols (35/20# DB or KB)

Odd: 30′ Hand-Stand Walk (or 30 seconds max effort)