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WOD

WOD for 10/27/17

By CrossFitOmnia | In Uncategorized | on October 27, 2017

A. EMOM 7
– 3 Deadlifts
**Build each set

B. 4 Rounds For Time:
– 21 Deadlifts (135/95) (KB Deadlift (72/53))
– 15 Box Jump Overs (24/20)
– 9 Push Jerks (135/95) (DB Push Jerks (70/50))

C. Midline
Accumulate 4:00 D-Ball or Odd Object Hold (Heavy Sandbag, Atlas Stone, etc)

Additional Conditioning:
1. On the 2:00 x 5 (10 Minutes)
– 25/18 Calorie Row
– Any time remaining in interval: Max Wallballs (20/14)

Or

2. Comp – For Time:
27-21-15-12-9
– Calorie Row
– Wallballs (30/20)

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