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WOD

WOD 11/29

By CrossFitOmnia | In Uncategorized | on November 29, 2016
A. AMRAP 3:
– 15 Overhead Squats (75/55) (Comp 21 @ 135/95)
– 15 Over-the-Erg Burpees (comp 21)
– Max Calorie Row
**Rest 3:00**
B. AMRAP 3:
– 12 Overhead Squats (95/65) (Comp 18 @ 155/105)
– 12 Over-the-Erg Burpees (comp 18)
– Max Calorie Row
**Rest 3:00**
C. AMRAP 3:
– 9 Overhead Squats (115/80) (Comp 15 @ 185/135)
– 9 Over-the-Erg Burpees (comp 15)
– Max Calorie Row
**Rest 3:00**
D. AMRAP 3:
– 6 Overhead Squats (135/95) (Comp 12 @ 205/145)
– 6 Over-the-Erg Burpees (comp 12)
– Max Calorie Row
 
E. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 15 unbroken HSPU (comp strict)
B. 4 sets of 12 unbroken HSPU (comp strict)
C. 5 sets of 9 unbroken HSPU (comp strict)
D. 6 sets of 6 unbroken HSPU (comp strict)
Rest 1 minute between sets”
 
Additional Conditioning:
3 RFT:
20 Calorie Bike
40 GHD
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