Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.
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S/S/S:
Split Jerk Skill Work. Focus on SPEED of drop…
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WOD:
Split Jerk 5,5,3,3,2,2,2
From the Rack
Increase weight based on form
Video courtesy of Rogue Fitness.
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Scaling Options:
None. Scale weight if you’re not making the reps.
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Xtra:
3 rounds not for time
HS walk 30’ (or 50 shoulder taps*)
KB OH walking lunge 30’ (switch arms at 15’)
Couch stretch – 2 min per leg
Pigeon pose on box – 1 min per side
Video courtesy of Ukuwoele.
CrossFit Team Offutt Tactical Fitness 