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WOD

WOD for 11/7

By CrossFitOmnia | In Uncategorized | on November 7, 2016
A. Snatch (every 2 minutes for 10 minutes)
4 x 60%
4 x 65%
4 x 70%
4 x 75%
4 x 75%
 
B. Back Squat (every 2 minutes for 10 minutes
4 x 60%
4 x 70%
4 x 75%
4 x 80%
4 x 80%
 
C. 10 rounds for time
7 SDHP (95/65)
7 Front Squats
7 Push Jerks
 
Additional Conditioning:
A. Snatch Pull
4 x 3 @
 
B. Gymnastics Conditioning
Ninjas: 8×4 Unbroken Muscle-ups, rest as needed between sets
Advanced: 10×3 Unbroken Muscle-ups, rest as needed
Intermediate: 16×2 Unbroken Muscle-ups, rest as needed
Novice: 30×1 Unbroken Muscle-ups, rest as needed
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