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

From the Blog

September 2, 2015

STRENGTH: Strict Press 5-5-3-3-2-2

WOD: “Double Date”
1 round Cindy
(5 x pull ups, 10 x pushups, 15 x air squats)
1 Round Annie
(50 double under, 50 sit ups)
1 round Cindy,
next round of Annie 40/40
1 round of Cindy
next round of Annie- 30/30,
Continue the pattern for 20/20, 10/10.

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OLYWOD

1) OH squat 5-5-5

2) Snatch Pull + Power Snatch (1 + 1) X 5 sets

WOD: For Total Reps:
4 Rounds,
30 Sec: Single Arm Kettlebell Snatch
30 Sec: Rest
Then, straight into,
4 Rounds,
30 Sec: Hand Release Push-Ups
30 Sec: Rest
Then, straight into,
4 Rounds,
30 Sec: Medball Jumping Squats 
30 Sec: Rest

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