CrossFit Team Offutt Tactical Fitness

S/S/S:

Back Squat

5,5,5+

Increase weight from 18 Nov.

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WOD:

For Time:

250m row

40 squats

30 sit-ups

20 push-ups

10 pull-ups

250m row

10 pull-ups

20 push-ups

30 sit-ups

40 squats

250m row

(25 Minute Cut Off)

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Scaling Options:

250m Row – 200m run

Air Squats – To ROM

Push Ups – off a bench or box

Pull ups – Ring Rows

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Xtra:

5 x 5

Negative Pull-ups

5 second pause between reps

60 seconds between sets