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WOD

WOD for 10/31/17

By CrossFitOmnia | In Uncategorized | on October 31, 2017

A. HSPU
2 Rounds:
– 5 HSPU (55% of Max UB Strict HSPU)
– 4 HSPU (45% of Max UB Strict HSPU)
– 3 HSPU (35% of Max UB Strict HSPU)
*Rest as little as needed between unbroken sets, and rest 2:00 between rounds

B. For Time: (1 Rd of Kelly, 2 Rds of Helen, 1 Rd of Kelly)
– 400m Run, 30 Wall Balls (20/14)(30/20), 30 BJ Overs (24/20)
– 400m Run, 21 KBS (53/35)(70/53), 12 PU (C2B)
– 400m Run, 21 KBS (53/35)(70/53), 12 PU (C2B)
– 400m Run, 30 Wall Balls (20/14)(30/20), 30 BJ Overs (24/20)
**Sub 500m Row, or 25/15 Cal Bike if you can’t run

Additional Conditioning:
1. Midline
For Time:
50 Strict Toes to Bar

OR

Midline
For Time:
– 60 GHD Sit-Ups
– 30 D-Ball Cleans (100/80)
– 150 Meter D-Ball Run (100/80)

2. Run Conditioning
On the 2:30 x 6
Shuttle Sprint
10 – 20 – 30 + 100 Meter Sprint

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