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

From the Blog

June 11, 2014

SKILL: Max effort handstands and progressions

WOD: For time,

500 m row

40 x wall ball shots

30 x pull ups

20 x box jumps

10 x pull ups

 

 

OLYWOD

STRENGTH: 

1) 5 minute EMOM –  3 position cleans

After each set, add weight

2) 5 x 1 clean and jerk at 100% of final weight used above – maintenance set

WOD: 10 minute AMRAP

10 x kettle bell swings

10 x box jumps

10 x 2 ct flutter kicks

 

SAM_3347

 

 

 

SAM_3352

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