• 720-449-CFIT

WOD

WOD for 6/30/17

By CrossFitOmnia | In Uncategorized | on June 30, 2017

A. 15 min to find a 1RM Snatch

B. 5 Rounds for time:
– 8 KB/DB Power Snatches (50/35)(100/70) (4/side)
– 12 Burpee Box Jump Overs (24/20)

Additional Conditioning:

1. Gymnastics Conditioning
– 6 Strict Deficit HSPU
**Rest 1:00
– 5 Strict Deficit HSPU
**Rest :45
– 4 Strict Deficit HSPU
**Rest :30
– 3 Strict Deficit HSPU
**Rest :15
– 2 Strict Deficit HSPU
*Doesn’t have to be unbroken

2. Midline (Anterior)
Tabata: Hollow Hold

3. Midline (Posterior)
400m D-Ball Carry (150/100)

© 2013 - 2014 CrossFit Omnia, All Rights Reserved
Website by Studio Hippo