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WOD

WOD for 11/7/17

By CrossFitOmnia | In Uncategorized | on November 7, 2017

A. Row, Bike and Shuttle Run (Garage door to scoreboard)
3 Rounds:
– :30 On, :30 off
– :45 on, :45 off
– 1:00 on
*Spend 1 round on the rower, 1 on the bike, and 1 running
**Rest 90 seconds between rounds

B. Handstand Push Ups
2 Rounds:
– 6 HSPU (60% of Max UB Strict HSPU)
– 5 HSPU (50% of Max UB Strict HSPU)
– 4 HSPU (40% of Max UB Strict HSPU)
*Rest as little as needed between unbroken sets and rest 2:00 between rounds

C. AMRAP 15:
– 30 Double Unders
– 15 Power Cleans (115/80)(135/95)
– 30 Double Unders
– 15 Toes to Bar

Additional Conditioning:
5 Rounds for Quality:
– 6 L-Pull-Ups
– 9 Ring Pushups
– 12 Calorie Row

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