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WOD

WOD for 2/29

By CrossFitOmnia | In Uncategorized | on February 29, 2016

Gymnastic Warm Up: 3 Rounds (not for time)
– 10 Toe Point to Inverted Pike
– 10 Second Bridge up
– Leg Circles (5 in each direction)
– 10 Second HS Hold or 10 Second Shoulder Taps

A1. EMOM 6
– Snatch High-Pull + Hang Snatch (below knee) + Snatch (1+1+1) **Start at 60% and work up to 85-90%

1 Min rest

A2. EMOM 4
– 4 Snatch Pull (85-90%)

1 Min Rest

A3. EMOM 4
– 3 Halting Snatch Deadlift (85-90%)
**pause and knee for 2 seconds and return to ground

B. 3 Rounds for Time:
– 15 Dead Lift 225/155
– 30 Wall Balls, 20/14
– 60 Double unders

THEN IMMEDIATELY INTO:
– 800m Run

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