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WOD

WOD for 7/25/17

By CrossFitOmnia | In Uncategorized | on July 25, 2017

A. EMOM 6
Minutes 1-3: 3 Snatches (95/65)-(225/155)
Minutes 4-6: 5 Clean and Jerks (95/65)-(225/155)

B. AMRAP 5
7 Rounds of “The Chief” (115/80)(135/95)
Max Calorie Row in time remaining

**rest 5 minutes**

C. AMRAP 5
6 Rounds of “The Chief” (135/95)(155/105)
Max Calorie Row in time remaining

**rest 5 minutes**

D. AMRAP 5:
5 Rounds of “The Chief” (155/105)(185/135)
Max Calorie Row in time remaining

“The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats
**If you don’t want to row, you can sub in ME Slam Balls or DU
**You can also scale the amount of rounds of Chief if you need to

Additional Conditioning:

1. Gymnastics Conditioning
– 18 Strict HSPU
**1 min rest
– 18 Strict HSPU
**:45 rest
– 15 Strict HSPU
**:30 rest
– 12 Strict HSPU
**:15 rest
– 9 Strict HSPU
*doesn’t have to be unbroken

2. Run Conditioning
3 sets of: (4×1:30, :15 rest)
rest 1 minute between sets

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