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WOD

WOD for 12/12

By CrossFitOmnia | In Uncategorized | on December 12, 2016
A. Snatch (every 90 seconds for 9 Min)
– 3@ 60%
– 3@ 65%
– 3@ 70%
– 3@ 75%
– 2 x 3@ 80%
 
B. Back Squat (every 2 min for 6 min)
– 8 @ 70%
– 8 @ 75%
– 8 @ 78%
 
C. 4 RFT:
– 20 Wallballs (20/14)(30/20)
– 20 KB Swings (53/35)(72/53)
– 20 Burpees
– 20 Pull-ups (C2B)
 
Additional Conditioning
1. Snatch Pull
– 4 x 3 @ 95%
 
2. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 10 unbroken muscle-ups
B. 4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
Rest as needed between sets
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