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

From the Blog

December 10, 2014

SKILL: OH squat, work with PVC on form

WOD: Hero WOD “Jenny”

Complete as many rounds as possible in 20 minutes of,

20 x 45 lb OH squat 

20 x 45 lb back squat 

400 m run 


U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.



1) Clean pulls 5 x 3 on the :45

2) 2 power cleans + 2 squat cleans x 5 sets on the 1:00

3) good mornings 3 x 10 – focus on pulling with hamstrings

WOD: For time,


Front Squat 

Box jump overs


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