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

From the Blog

July 25, 2018

STRENGTH: Back squat 10-10-10, use heaviest load possible on each set
WOD: For time,
500 m row
50 x wall balls 
400 m row
40 x wall balls
300 m row
30 x wall balls
200 m row
20 x wall balls
100 m row
10 x wall balls

OLYMPIC LIFTING 
STRENGTH: A) Bench Press
Warm up, then: 2 x (75%x 5), 2 x (85%x 3), 2 x (90% x 2)
B) Accessory: 25 x strict pull ups, weighted if possible + 25 x decline push ups + 25 x dips – athlete’s choice how to break up
WOD: 8 minute AMRAP
5 x shoulder to overhead 
10 x jumping lunges
15 x sit ups

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