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WOD

WOD for 12/14

By CrossFitOmnia | In Uncategorized | on December 14, 2015

A. Every 90 seconds for 4.5min (3 sets):
– 3 Snatch Push Press + Overhead Squat with Pause
*perform the push press, descend to the bottom of OHS and hold for 2 seconds
**Build over the course of the three sets.

B. Every 90 Seconds for 9 minutes (6 sets):
– 2 Overhead Squats

C. AMRAP 15
– 150m Run or 200m Row
– 10 HSPU
– 40 Double Unders (80 Singles)

If time allows for accessory work
For max reps:
– 90 seconds of Muscle-Ups
**Rest 2 minutes
– 60 seconds of Bar Muscle-Ups
**Rest 2 minutes
– 30 seconds of Handstand Walk (for max distance)

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