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WOD

WOD for 7/19/17

By CrossFitOmnia | In Uncategorized | on July 19, 2017

A. Power Clean (every 90 seconds for 7.5 minutes)
– 3 x 3 @ 75%
– 2 x 2 @ 80%

B. Power Jerk (every 90 seconds for 7.5 minutes)
– 5 x 3 @ 70%

C. For Time:
– 300 DU
– 2K Row (or 1 Mile Run)
– 100 Wall Balls (20/14)(30/20)
**IF needed stagger by 10 minutes or run instead of row

Additional Conditioning:
1. Push Press
– 5×5 @ 77%

2. 4 sets of:
– 3 Weighted Strict C2B
– 3 Kipping C2B
– 3 Bar Muscle Ups
**rest as needed between sets

*The goal is to complete the entire giant-set
without coming off the bar. Use dumbbell
between your legs and drop the weight after
three reps without coming off the bar. ”

3. Midline (Anterior)
8 x :25 on / :15 off
Hollow Hold

4. Midline (Posterior)
3 x 200m Bag Walk (150/100)
rest 1 minute between sets

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