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

From the Blog

June 1, 2016

SKILL: 10 x Turkish get ups, each arm

WOD: 40-30-20-10

Hand release push ups

Squat jumps

Toes to Bar

Double Unders

OLYWOD

WU: Athlete choice – 400 m run or 500 m row, then coach led Burgener Drills

SKILL: 3 rounds, 6 x snatch grip high pull + 6 x high tire jumps

STRENGTH: Every 90 seconds for 15 minutes (10 rounds),

Snatch 1 rep @ 80-95% of 1 RM, build over the course of 10 sets

WOD: 5 rounds for time,

5 x power snatches

10 x OH walking lunges

30 x double unders

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