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WOD

WOD for 3/21/17

By CrossFitOmnia | In Uncategorized | on March 21, 2017
A. For Time
– 10 Thrusters (75/55)(155/105)
– 8 Thrusters (95/65)(185/135)
– 6 Thrusters (135/95)(205/145)
– 4 Thrusters (165/115)(225/155)
– 2 Thrusters (185/130)(245/165)
 
B. 5 Rounds for time
– 21 Calorie Row or 300m run (21 Cal Bike)
– 15 Wallballs (20/14)
– 9 Deadlifts (185/135)
 
Additional Conditioning:
1. For Time
– 21 Strict HSPU
Rest 1:00
– 18 Strict HSPU
Rest :45
– 15 Strict HSPU
Rest :30
– 12 Strict HSPU
Rest :15 rest
– 9 Strict HSPU
 
2. Run Conditioning
3 sets of: 4×1:00, :20 rest
Rest 1 minute rest between sets
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