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WOD

WOD 9/30

By CrossFitOmnia | In Uncategorized | on September 30, 2014

EMOM 16 Minutes:
Minute 1 – 45 Seconds Max Cal Row
Minute 2 – 15 Wall Balls (20/14#)
Minute 3 – 10 Strict Press (115/85)
Minute 4 – Max Effort L-Hang from Bar
Repeat 4x

**Rest 4 Minutes**

2 Rounds for Time:
– 25 Calorie Row
– 25 Box Jump Overs (24/20#)
– 25 Slam Balls (AHAP)
– 25 Pushups

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