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

From the Blog

January 4, 2017

STRENGTH: 3 cycles for quality,

5 x man makes – AHAP

1 minute plank

WOD: Buy in: 50 x double unders, then 4 rounds of,

3 x hang squat clean

5 x pull ups

7 x handstand push ups, then,

Cash out: 25 x burpees

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OLYWOD

SKILL: Burgener Drill

STRENGTH: Six sets of,
Hang Snatch + Snatch + 2 Overhead Squats (Build to heaviest set)

Every 3 minutes.

WOD: 10 minute AMRAP

15 x box jump overs

10 x Russian KB swings

5 x handstand push ups

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