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WOD

WOD for 12/16

By CrossFitOmnia | In Uncategorized | on December 16, 2015

A. Every 90 Seconds for 6 min (4 sets):
– 1 Pause Jerk
**pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets

Immediately followed by…

B. Every 90 Seconds for 9 min (6 sets):
– 1 Split Jerk
**Build in weight over the six sets

C. AMRAP 15:
– 5 Pull Ups
– 10 Push-Ups
– 15 Russian Kettlebell Swings – AHAP

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