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

From the Blog

August 21, 2013

SKILL: 500 m row for time
WOD: For time,

800 m run, then 7 rounds of:

7 x single arm KB snatch (right arm) 

7 x single arm KB power snatch (left arm)

7 x strict pull ups (Rx, Bands, bands/jump/rr)



WU: JYD + Burgener

SKILL: Every 90 sec for 15 minutes, 1 hang clean from pockets + 1 power clean at shins w/1 sec in this position. Build up load as you go. Keep the bar 2″ off the ground to keep lats activated.

WOD: For time,15-10-5 of


Burpees Over barbell


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