• 720-449-CFIT

WOD

WOD for 1/3

By CrossFitOmnia | In Uncategorized | on January 3, 2017
A. 3 Rounds for Time:
– 25 weighted sit ups (20/14) (Comp weighted GHD)
– 25m Bear Hug Stone/D-Ball Walk (150/100)
**25m = 82ft = garage door to whiteboard wall
 
B. 5 Rounds for time
– 15 Bar Facing Burpees
– 12 Deadlifts (135/95)(155/105)
– 9 Hang Power Cleans
– 6 Push Jerks
 
Additional Gymnastics Conditioning
A. 3 sets of 18 unbroken Strict HSPU
B. 4 sets of 15 unbroken Strict HSPU
C. 5 sets of 12 unbroken Strict HSPU
D. 6 sets of 9 unbroken Strict HSPU
Rest as needed between sets
© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo