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WOD

WOD for 12/27

By CrossFitOmnia | In Uncategorized | on December 27, 2016
A. Choose 1 of the following for the first 20 minutes:
 
1. Row Conditioning (preset workout on rower)
9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
 
2. Bike Conditioning
7 Rounds:
20 Cals
Rest :40 between efforts
 
3. Run Conditioning
5 Rounds:
400m on TrueForm
Rest 1:00 between efforts
 
B. 3 Rounds:
– 500 Meter Row or 400m Run
– 12 Push Jerks (115/80)(155/105)
– 15 T2B
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