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

From the Blog

December 20, 2017

STRENGTH: 3 cycles for quality,
5 x strict pull ups
10 x DB rows, per arm
15 x hand release push ups
WOD: “Jack Frost”
AMRAP 15 minutes
F – 10 x front squats 
R – 10 x ring rows w/elevated feet 
O – 10 x overhead squats 
S – 10 x sumo deadlift high pull 
T – 10 x toes to bar

Image result for snowman 

OLYWOD
STRENGTH: Deadlift 5 x 5 (Touch and Go). Warm up sets do not count.
SUPPLEMENTAL: A) Single Leg DL x 8-10 reps per leg x 2 sets
B) Barbell row x 10-12 reps x 3 sets
WOD: 9 minute AMRAP
12 x Russian KB swings
12 x toes to bar 
36 x double unders 

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