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

From the Blog

April 15, 2015

WOD: 12 minute AMRAP

6 x deadlift

12 x front rack lunges 

36 x double unders 

WOD FINISHER: 6 rounds for QUALITY, not time

5 x strict toes to bar (scale down to leg lift as high as possible)

10 x hand release push ups – focus on tight core, not flopping or snaking

OLYWOD

STRENGTH: 10 rounds, on the minute of 3 position cleans – 1 x high hang + 1 x above knee + 1 x floor

WOD: 5 rounds,

7 x high hang power clean

7 x box jumps

7 x toes to bar

7 x sumo deadlift high pull

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