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WOD

WOD for 12/8

By CrossFitOmnia | In Uncategorized | on December 8, 2016
A. Shoulder to OH
– Press 10-8-6 (work up to 70% of 1RM Press)
Then
– Push Press 8-6-4 (work up to 80% of 1RM Push Press)
 
B. AMRAP 8 – increasing ladder of 2 (2,2,2 then 4,4,4 then 6,6,6….)
– Wall Balls (20/14)
– Sit Ups
– KBS (53/35)
 
C. Jackie – For Time (12 min cap)
– 1,000m Row
– 50 Thrusters (45#)
– 30 Pull ups
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