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WOD

WOD for 11/1

By CrossFitOmnia | In Uncategorized | on November 1, 2016
“Bouncy House”
A. AMRAP 4:
3 Rounds:
– 12 Deadlifts (95/65)
– 9 Hang Power Cleans (95/65)
– 6 Jerks (95/65)
Time remaining: Max Calorie Row
 
Rest 4:00
 
B. AMRAP 4:
2 Rounds:
– 12 Deadlifts (135/95)
– 9 Hang Power Cleans (135/95)
– 6 Jerks (135/95)
Time remaining: Max Calorie Row
 
Rest 4:00
 
C. AMRAP 4
1 Round:
– 12 Deadlifts (155/105)
– 9 Hang Power Cleans (155/105)
– 6 Jerks (155/105)
Time remaining: Max Calorie Row
 
D. Gymnastics Conditioning
Ninjas: EMOMx7: 12 unbroken HSPU
Advanced: EMOMx7: 9 unbroken HSPU
Intermediate: EMOMx7: 6 unbroken HSPU
Beginner: EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall
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