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WOD

WOD for 12/18

By CrossFitOmnia | In Uncategorized | on December 18, 2014

Strength/Skill:
– Press 10-8-6 (work up to 70% of 1RM)
– Push Press 8-6-4 (work up to 80% of 1RM)
– Jerk 6-4-2 (work up to 90%)

WOD:
A. AMRAP 6:
– 6 Kb Thruster (72/53)
– 1 Rope Climb

B. 3 Minute AMRAP at each station (1min rest between stations)
Station 1
– 10 Box Jump (24/20)
– 5 Pull Ups
Station 2
– 10 Burpees
– 5 Ground to OH (115/80)
Station 3
– Max Distance Weighted Run (20/14) (back and forth to 25m mark)

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