CrossFit Team Offutt Tactical Fitness

When one of our own has cause to celebrate, we all celebrate in joy with them. Mimi Munroe has a new addition to their family Dominic Justis smith-Munroe

SSS

Back Squat

2-2-2-2-2-2-2-2-2-2

WOD

AMRAP 5min

2 pull-ups

5 plyo push-ups (45/25)

SCALING OPTIONS

Pull-ups: ring rows

Plyo push-ups: 25/10; 10/fingers off ground

We have fixed our FaceBook bugs and are now publishing on the FaceBook site as well.

Thank you for your patience.

S/S/S:

Shoulder mobility

All videos courtesy of Barbell Shrugged

WOD

CASH IN Row 500M  (20 min cap)

Then 2 RFT

50 – DB Thrusters (25/15)

40 – DB Press (25/15)

30 – DB Front Squat (25/15)

20  – DB Snatch (25/15)

10- C2B Pull Ups

SCALING OPTIONS

Can scale to ½ (25 thruster, 20 press, 15 front squat, 10 snatch, 5 pull up)

C2B= Chin above bar

SSS

courtesy of Crossfit HQ

KBS prep

WOD

For time

500 Russian KBS

1.5/1.0  May do 2 or 1 handed swings

SCALING OPTIONS

Weight as necessary

Sorry folks for the late post

WOD

Bataan Death March (135/95)

10 BS    –  200m weighted walk w/bar

10 S2OH –  200m weighted walk w/bar

10 FS    –  200m weighted walk w/bar

10 DL    –  200m weighted walk w/bar

10 HPC  –  200m weighted walk w/bar

SCALING OPTIONS

Adjust weight as needed. Time to get humble or be humbled

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