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

From the Blog

September 17, 2014

SKILL: Tabata Hangs or Static Ring Hollow Hold/Rack Hollow Hold

WOD: 3 rounds for time,

Run 400m 
50 x Squats
40 x Push-ups 
30 x Jumping lunges
20 x handstand push ups
10 x Burpees

 

OLYWOD

STRENGTH: 7 rounds, every :90 seconds, complete –

1 x high hang power clean

3 x power clean

5 x jerk

WOD: 20 minute AMRAP

5 x strict handstand push ups

10 x front squats

15 x toes to bar

200 m run

 

 

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