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WOD

WOD for 7/26/17

By CrossFitOmnia | In Uncategorized | on July 26, 2017

A. Power Clean (EMOM 3)
– 3 @ 70%

**1 Min Rest**

B. Clean Pull (EMOM 3)
– 3 @ 80%

**1 Min Rest**

C. Back Squat (every 90 seconds for 4.5 min)
– 5 @ 75%

D. 6 Rounds for time
– 5 Muscle Ups (3 Strict)
– 6 DB or KB Thrusters (50/35)(70/50)

Or

6 Rounds for time
– 10 Pull Ups
– 10 Dips
– 6 DB or KB Thrusters (50/35)(70/50)

Additional Conditioning:
1. Gymnastics Conditioning
4 sets of:
– 4 Weighted Strict C2B
– 4 Kipping C2B
– 4 Bar Muscle Ups
*The goal is to complete the entire giant-set without coming off the bar. Use dumbbell between your legs and drop the weight after four reps without coming off the bar”

2. Rowing Conditioning
– 4×60 Calories
**rest 2 minutes between sets

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