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WOD

WOD for 9/22

By CrossFitOmnia | In Uncategorized | on September 22, 2015

A. Every 90 seconds for 12 minutes (8 sets):
– Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk
– dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well

For max reps with a running clock:
B. 3 Minutes of Double-Unders
**1 minute rest**
C. 3 Minutes of ME Rope Climbs (Comp Legless)
**1 minute rest**
D. 3 Minutes ME Wall Balls (24/20) (Comp 30/20 slamball)

E. AMRAP 7:
– 3 Power Snatch (AHAP)
– 5 Box Jumps (24/20)
– 7 Pull Ups (Comp C2B)

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