• 720-449-CFIT

WOD

WOD for 1/2

By CrossFitOmnia | In Uncategorized | on January 2, 2014

Reminder: Mandatory supplemental training meeting Saturday at 11am. If you plan on doing extra accessory/supplemental strength and technique work during the hours of 6-7am or 5-6pm you must attend this meeting.

Workout for 1/2

Strength:
– 15 Minutes of Heavy Power Clean and Push Jerk
– This will be performed in a Waterfall format in groups of similar weights

WOD
3 Rounds for Time:
– 15 Hang Power Cleans (135/100#)
– 15 Wall Balls
**3 Minute Rest**
3 Rounds for Total Reps:
– 1 min max Air Squat
– 1 min max HSPU
– 1 min max Burpees
– 1 min rest between rounds

© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo