CrossFit Team Offutt Tactical Fitness

WOD

For reps:
60 seconds of deadlifts, (225/185)
60 seconds of handstand push-ups
45 seconds of deadlifts,
45 seconds of handstand push-ups
30 seconds of deadlifts,
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

WOD

5 rounds for time of:
3 rope climbs
Run 400 meters

WOD

45 reps of each for time:
Thrusters (95/65)
Pull-ups

WOD

5 RFT

10 DL @ 225/185

10 Pull ups

10 Box Jump

WOD

5K run

There will only one class today at 1000 for the holiday

WOD

For time 50 muscle ups

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