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WOD

WOD for 10/9

By CrossFitOmnia | In Uncategorized | on October 9, 2015

A. EMOM 5: Front Squat
*Set 1 – 3: 2 x 60, 65, 70%
*Set 4 – 1 x 75%
*Set 5 – 1 x 80%

Rest one minute, and then every 90 seconds for 4.5 minutes (3 sets)
*Set 6 – 1 x 85%
*Set 7 – 1 x 85-90%
*Set 8 – 1 x 90+%

B. 3 rounds against a 5-minute running clock, perform the following:
– Row 1000/800 Meters
– with remaining time ME Muscle-Ups (scale to 2 pull up/ 2 dips per MU)
* Rest 3 minutes between sets

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