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WOD

WOD for 9/19/17

By CrossFitOmnia | In Uncategorized | on September 19, 2017

A. For Time
– 15 HSPU (21 Strict)
**rest 1 min
– 12 HSPU (21 Strict)
**rest :45
– 9 HSPU (18 Strict)
**rest :30
– 9 HSPU (15 Strict)
**rest :15
– 6 HSPU (15 Strict)

B. For Time:
– 120 Double Unders
– 100 Air Squats
– 800 Meter Run
– 600 Meter Sandbag run (50/35)
– 40 KBS (53/35)(70/53) or 40 DB Snatch (50/35)(70/55)
– 30/20 Calorie Row

Looking for a weight on the sandbag that athletes can run all 400 Meters without stopping. Kettlebells should be something that you could do 20+ repetitions unbroken when completely fresh.

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