• 720-449-CFIT

WOD

WOD for 11/9/17

By CrossFitOmnia | In Uncategorized | on November 9, 2017

A. Complex: 3 sets of
– 2 Turkish Getups (53/35)
– 4 One Arm Kb Swings (Alternating x2)
– 6 Kb Thruster (Alternating x3)

B. “Big Nasty”
3 Rounds:
– 7 Ring Muscle-Ups
– 50 Air Squats
– 10 Hang Power Snatches (115/80)
*Substitute Ring Muscle ups for one of the following:
**7 Burpee Chest to Bar Pull-ups or 7 Burpee Pull-ups

C. For time:
– 100 Slam Balls (30/20)

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