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

From the Blog

January 6, 2017

The “UnFrosty” Friday WOD

STRENGTH: 3 rounds, not for time, but work as fast as possible,

200 m row sprint

10 x alternating arm DB snatches, ea arm – AHAP

Rest at necessary between sets in order for max output each round.

WOD: For time,

500 m row

40 x kettle bell swings

50 x burpees

30 x kettle bell swings

50 x box jumps

20 x kettle bell swings

50 x double unders

10 x kettle bell swings

Image result for frosty

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