S/S/S:

Clean Pulls

5X1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Forth instance of clean pulls.   What we are looking for today is 5 heavy singles.  Do not let form break down due to weight.  Also, even with a heavy weight, the goal is violent hip extension.

WOD:

“TOTF Chipper”

For Time:

Run 200m

20 Wall Balls (20/14)

15 Box Jumps (24/20)

10 Thrusters (95/65)

15 KB Swing (53/35)

20 Burpees

100 Double Unders

In honor of our good friends at Team Offutt Tactical Fitness (who were instrumental in helping get us back off the ground in 2014), we are doing one of their benchmark WODs.  Would be best to set everything in a line so the athletes can advance up after the completion of each movement.  So, they would go from wall balls, and then their boxes would be not too far away from them, and then their bar not too far from that box, etc…

Scaling Options:

Run ->250M Row

Med ball weight ->as needed

Box height ->20/16

Bar weight -> as needed

KB weight -> 35/25

DUs -> 200 SUs

Cool Down:

Hang from pull up rig – 2 min hang time

Leg Bleeds – 2 min