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

From the Blog

February 3, 2016

SKILL: Handstand work – kick ups on box, holds (wall walk or kick up)

WOD: For time,
Row 500m
100 x Squats
Row 400m
75 x kettle bell swings
Row 300m
50 x hand release push ups
Row 200m
25 x Burpees

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OLYWOD

STRENGTH: Complex of 7 Rounds – EMOM, perform:

Min 1: 1 x high hang power snatch + 1 x power snatch + 1 x overhead squat

Min 2: 1-3 x gymnastics complex (1x toes to bar + 1x pull up + 1x bar muscle up, unbroken)

WOD: OPEN WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 x Bar-facing burpees
30 x Overhead squats
10 x Muscle-ups

SAM_4612

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