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WOD

WOD for 12/9

By CrossFitOmnia | In Uncategorized | on December 9, 2015

A. EMOM 4:
– 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 minutes (6 sets):
– 1 Split Jerk

C. “Helen” – Three rounds for time:
– 400m Run
– 21 Kettlebell Swings (53/35)
– 12 Pull-Ups

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