November 20, 2013
FallOut CrossFit will be closed on Thanksgiving Day – November 28th.
SKILL: Tabata hang or tabata handstand hold (athlete’s choice)
WOD: For max rounds + reps,
3:00 AMRAP
5 x thrusters
5 x pull ups
(rest 2 minutes)
3:00 AMRAP
5 x Shoulder to OH
5 x burpees
(rest 2 minutes)
3:00 AMRAP
5 x power snatch
5 x lateral jumps over barbell
OLYWOD
1) In 10 minutes, work up to a heavy single clean and jerk
2) EMOM 10 minutes – 2 clean and jerks at 70% of 1 RM
For time,
5-10-15-10-5
handstand push ups
burpees