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

From the Blog

March 4, 2015

ENDURANCE: 4 X 200 m row sprints w/2:00 recovery

WOD: 5 rounds,
10 x Dumbbell Thrusters 
10 x wall balls 
10 x sit ups

 

OLYWOD 

STRENGTH: 10 rounds EMOM – 1 x high hang power snatch, 1 x power snatch, 1 x overhead squat (choose a mod. weight that you can perform for all movements, no weight exchanging in the middle of your set)

WOD: 7:00 AMRAP, for MAX REPS

3-5-7-9-11-13…

Power snatch

Toes to bar

 

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