CrossFit Team Offutt Tactical Fitness

WOD

10 rounds for time of:
5 Power Cleans (155/110)
10 walking lunges (bodyweight)

WOD

Thruster 5-5-5-5-5 reps

WOD

15 minutes

Handstand Walk work

WOD

Joshie

3 rounds for time of:
40lb(m) 30lb (f). dumbbell snatches, 21 reps, right arm
21 L pull-ups
40lb(m) 30lb (f). dumbbell snatches, 21 reps, left arm
21 L Pull-ups

WOD

10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

WOD

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.