FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

February 6 & 7, 2013 (and a preview of Friday’s…)

STRENGTH: In 15 minutes, work up to a heavy 2x front squat

WOD:

Row 20 calories

30 x wall ball shots

20 x toes to bar

30 x wall ball shots

20 x toes to bar

Row 20 calories

——-

OLYWOD

Push Jerk 2-2-2-2

For time: 75 cleans

Met-con: 21-15-9

box jumps

v ups

February 7, 2013

Strength: 3 max effort attempts at HSPU

Go until failure, add total of three attempts for a grand total.

WOD: 21-15-9

Squat cleans

Pull Ups

 

 

I will be out of town Friday and on through the weekend, so…..you get a sneak peek at Friday….

PARALLETE SKILLS: L-sit, pass throughs

WOD:
Run 200 m
21 x SDHP
Run 400 m
21 x tire flips
Run 400 m
21 x KB swings
Run 400 m
21 X ring dips
Run 200 m

Work hard and have a great weekend!

 

 

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