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

From the Blog

September 24, 2019

STRENGTH: Power snatch + overhead squat (1 + 3) every 90 seconds for 10 sets

WOD: For time,
20 x wall balls 
30 x alt. arm KETTLE BELL snatch 
20 x wall balls
20 x alt. arm KETTLE BELL snatch 
20 x wall balls
10 x alt. arm KETTLE BELL snatch 
Time cap: 12:00
*Kettle bell weights increase as reps decrease
MIDLINE: 3 sets of,
10 x face down snow angels on floor (basically think of jumping jack in and out SLOWLY keeping arms and legs off the floor)
8 x bird dogs
6 x dead bugs

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