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WOD

WOD for 10/24/17

By CrossFitOmnia | In Uncategorized | on October 24, 2017

A. HSPU
2 Rounds:
– 5 HSPU (50% of Max UB Strict HSPU)
– 4 HSPU (40% of Max UB Strict HSPU)
– 3 HSPU (30% of Max UB Strict HSPU)
*Rest as little as needed between unbroken sets and rest 2:00 between rounds

B. AMRAP 4:
– 27/20 Calorie Row or Bike
– 27 Burpees
– 27 Chest to Bar Pull-ups

**rest 4 minutes**

C. AMRAP 4:
– 21/15 Calorie Row or Bike
– 21 Burpees
– 21 Toes to Bar

**rest 4 minutes**

D. AMRAP 4:
– 15/10 Calorie Row or Bike
– 15 Burpees
– 15 Pull-ups
**Stagger groups on opposite 4-minute intervals if short on rowers

Additional Conditioning;
Run Conditioning
EMOM 12
– 200 Meter Run
Slowest 200m is your score

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