• 720-449-CFIT

WOD

WOD for 12/5/17

By CrossFitOmnia | In Uncategorized | on December 5, 2017

A. HSPU
– 15 Strict HSPU (10 Deficit HSPU 4.5″/3″)
*1:00 Rest
– 13 Strict HSPU (9 Deficit HSPU 4.5″/3″)
*:45 Seconds Rest
– 11 Strict HSPU (8 Deficit HSPU 4.5″/3″)
*:30 Seconds Rest
– 9 Strict HSPU (7 Deficit HSPU 4.5″/3″)
*:15 Seconds Rest
– 7 Strict HSPU (6 Deficit HSPU 4.5″/3″)
**Use a scaling option that you are doing strict HSPU. 1, 2, or 3 Ab mats or off a box. Any modification that doesn’t allow for kipping

B. 5 Rounds for time:
– 10 Power Cleans (135/95)
– 10 Barbell Facing Burpees
**we are looking for a weight that athletes could compete the power cleans in 1-2 sets each round. Burpees are bar facing.

Additional Conditioning:
Midline
Not for Time:
– 30 Strict Toes to Bar
– 40 GHD Sit-Ups
– 50 Abmat Sit-Ups

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