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WOD

WOD for 11/13/17

By CrossFitOmnia | In Uncategorized | on November 13, 2017

A. EMOM 10:
– 20 Double-Unders or 20 singles
– 1 Squat Snatch
**Start at 70% and build to a heavy single

B. Back Squat
4 Rounds:
In a :30 Second Window:
Max reps @ 70%
**Rest 2:30 between sets

C. 3 Rounds For Time:
– 10 Thrusters (135/95) (comp 10 Bar Muscle-Ups)
– 30 Calorie Row or bike or 400m run
– 16 Pull Ups (c2b)(Thrusters (155/105)

Additional Conditioning:
1. Ring Muscle-Ups
5 Sets:
2 Strict Ring Muscle-Ups
3 Kipping Muscle-Ups
4 Ring Dips
Rest as needed between sets

OR

2. Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups

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