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WOD

WOD for 10/11

By CrossFitOmnia | In Uncategorized | on October 11, 2016
A. AMRAP 5
150 Double Under buy in
– 12 Thrusters (75/55) (95/65)
– 12 Pull Ups (C2B)
**Rest 5 mins**
B. AMRAP 5
– 100 Double Under buy in
– 9 Thrusters (95/65) (115/80)
– 12 TTB
**Rest 5 mins**
C. AMRAP 5
50 Double under buy in
– 6 Thrusters (115/80) (135/95)
– 12 Pull Ups
 
D. Gymnastic Conditioning
– 6 sets of: 9 unbroken HSPU (first 3 reps are strict + 6 kipping)
**If you can’t do strict, but can kip, please do 3 sets of a strict seated KB press then 6 Kipping HSPU
**Comp 21-18-15-12-9-6-3 unbroken Strict HSPU
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