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

From the Blog

June 15, 2016

STRENGTH: EMOM for 10 sets, 3 x OH squat @ 65%

WOD: 3 rounds for time,

10 x sumo deadlift high pull

10 x toes to bar

10 x OH plate walking lunges

 

OLYWOD

STRENGTH: warm up and build (do not exceed 2 x reps per set) to 1 x work set (75% x 2 reps) of deadlift, then continue onto speed sets (60% x 8 sets of 3 reps, 90 sec rest between sets)

WOD: 3 rounds,

400 m run

12 x bent over barbell rows

24 x KB Russian twists

 

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