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

From the Blog

December 30, 2015

ENDURANCE: 3 x 250 m row sprints (2-3 min recovery)

WOD: For time, 21-15-9

Front squats

Pull ups

KB sumo deadlift high pull

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OLYWOD

STRENGTH: Halting snatch deadlift + snatch: 10 rounds – Every 2 minutes, perform:

3 x halting snatch deadlift + 1x snatch

(For the halting snatch, pause at 2-3 seconds at the launch/hang position)

WOD:Complete 7 rounds for time of:

5 x hang power snatch

5 x chest to bar pull ups

5 x box jump overs

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