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WOD

WOD for 9/13

By CrossFitOmnia | In Uncategorized | on September 13, 2016
With a running clock…
 
A. AMRAP 5:
– 21 Cal Row (Comp 15 Cal Assault Bike (21 Cals on Schwann))
– 21 Deadlift (95/65) (115/80)
 
**Rest 5:00**
 
B. AMRAP 5:
– 15 Cal Row (Comp 10 Cal Bike (15 Cals on Schwann))
– 15 Front Squat (95/65) (115/80)
 
**Rest 5:00**
 
C. AMRAP 5:
– 9 Cal Row (Comp 5 Cal Assault Bike (9 on Schwann))
– 9 Thrusters (95/65) (115/80)
 
If you need to share rowers, athlete 1 goes at 0, athlete 2 goes at min 5.
 
D. 4 Rounds of:
– 20 Weighted Sit ups (Comp 30 GHD)
– 1 minute Atlas stone hold (95/70) (115/95) (Bear Hug Style)
 
Additional Conditioning:
5x500m Run
**2 min rest between runs**
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