CrossFit Team Offutt Tactical Fitness

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:

Triple Unders

DONE AFTER WOD

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WOD:

13 min AMRAP:

15 WB(20/14)

30 DU

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Scaling Options:

WB – 14/12

DU – 2:1 SU ratio w/10 min DU practice after WOD

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Xtra:

Weighted strict pull ups 4 x 5 (Increase weight per set)

Heel cord mash

Video courtesy of 77 Fitness and Performance.

S/S/S:

Overhead Squat Technique, work up to WOD weight

Video courtesy of CrossFit HQ.

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WOD:

“Nancy”

5 Rnds

400m Run

15 OHS (95/65)

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Scaling Options:

Run – Row 500m

OHS – weight as needed

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Xtra:

Snatch balance w/3 sec hold at bottom of OHS 1,1,1,1,1,1,1

Focus on technique over weight

Bully stretch x2 min per arm