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WOD

WOD for 8/28/17

By CrossFitOmnia | In Uncategorized | on August 28, 2017

A. Snatch – 12 Minutes
– Build to Heavy Single

B. . Back Squat (every 2 minutes for 10 minutes)
– 4 @ 75%

C. AMRAP 15
– 50 Double Unders
– 20/16 Cal row or 300m run
– 15 Dumbbell Hang Squat Cleans (50/35)(75/50)

Additional Conditioning:
1. Snatch Grip Deadlift
– 5×5 @ 80%
*3 second pause in power position

2. Gymastics Conditioning
3 sets:
In a 2 minute window, complete:
1:25 of “paced” row – 1150 cal/hr (men) 800 cal/hr (women)
Max Muscle-ups in remaining 35 seconds

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