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WOD

WOD for 4/3

By CrossFitOmnia | In Uncategorized | on April 3, 2017
A. Power Snatch + OHS
– 2+2 @ 60%
– 2+2 @ 65%
– 2+2 @ 70%
– 2 x (2+2) @ 75%
 
B. Back Squat
– 5 @ 60%
– 5 @ 65%
– 3 x 5 @ 70%
 
C. 4 Rounds:
– 5 Pull-ups (strict C2B)
– 10 Bench/Ring Dips
– 15 Front Squats (95/65)(135/95)
– 20 Jerks (95/65)(135/95)
– 300m Run (25 Cal Row)
 
Additional Conditioning:
1. Midline
3 Supersets:
– 25 Medball GHDSU (20/30)
– 1 Min D-Ball Bear Hug Hold (150/100)
 
2. Snatch Pull
– 5 @ 80%
– 3x 5 @ 85%
 
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