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WOD

WOD for 10/17/17

By CrossFitOmnia | In Uncategorized | on October 17, 2017

A. HSPU: 3 Rounds for time:
– 4 HSPU (40% UB Strict)
– 3 HSPU (30% UB Strict)
– 2 HSPU (20% UB Strict)
*Rest as little as needed between sets,
and rest 2:00 between rounds.

B. Deadlift – 10 minutes
– Build to a Heavy Set of 5

C. Team of 3: EMOM 12 (4 Rounds)
– Min 1 – 15 Deadlifts (225/155) – (365/225)
– Min 2 – 15 Weighted Sit-Ups (GHD)
– Min 3 – Max Calorie Bike
*1 athlete at each station, rotate for 4 rounds

Additional Conditioning:
1. Accumulate 75 Weighted Hip Extensions (35/25)

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