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WOD

WOD for 4/4

By CrossFitOmnia | In Uncategorized | on April 4, 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. 6-9-12-9-6:
– Bar Facing Burpees
– Front Squats (135/95)(185/135)
– Pull ups (C2B)
 
Additional Conditioning:
1. Run Conditioning
3 Sets:
3×1:30 (3-400m), :15 sec rest
Rest 1:00 between sets
 
2. Gymnastics Conditioning
21 Strict HSPU
Rest 1:00
18 Strict HSPU
Rest :45
18 Strict HSPU
Rest :30
15 Strict HSPU
Rest :15
12 Strict HSPU
 
3. Rowing Conditioning
50-40-30-20-10
Row for calories
D-Ball Shoulders (150/100)
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