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

From the Blog

April 12, 2017

STRENGTH: shoulder press 6 x 6 x 6 x 6 @ 70-75% of 1 RM

WOD: 4 rounds for time,

20 x wall balls

15 x ball slams

10 x medball squat cleans

150 m medball carry

Image result for olympic lifter

OLYWOD

WU: junk yard dog

STRENGTH: A) 3 rounds of 5 x snatch grip high pull + 5 x high tire/box jump

B) sots press w/ 2 x squats + 2 x press

WOD: 3 rounds,

10 x power snatch

10 x overhead squats

10 x lateral burpee over barbell

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