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WOD

WOD for 10/10/17

By CrossFitOmnia | In Uncategorized | on October 10, 2017

A. 3 Rounds:
35% of Max Unbroken HSPU (Strict)
25% of Max Unbroken HSPU (Strict)
15% of Max Unbroken HSPU (Strict)
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds

B. Conditioning
– 800 Meter Run or 60/42 Cal Row (50/35 Cal Bike)
– 100 Double-Unders
– 800m Sandbag Run (50/35)
– 100 Double-Unders
– 800 Meter Run or 60/42 Cal Row (50/35 Cal Bike)
**If you run first row at the end and visa versa

Additional Conditioning:
1. Row Conditioning
On the Minute x 6: 40 seconds on / 20 off
Rest 1:00
On the Minute x 4: 40 seconds on / 20 off
Rest 1:00
On the Minute x 2: 40 seconds on / 20 off

2. Midline
Accumulate 3:00 in an L-Sit
Every break: 3 D-Ball Cleans + 30 Second D-Ball Hold (150/100)

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