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WOD

WOD for 10/13

By CrossFitOmnia | In Uncategorized | on October 13, 2015

A. Every 90 seconds for 13.5 min (9 sets):
*Sets 1-3 – 3 Power Clean
*Sets 4-6 – 2 Power Clean
*Sets 7-9 – 1 Power Clean

B. EMOM 3:
– Halting Clean Deadlift + 2 Clean Pulls (at weight you finished set 9 at)

C. Every two minutes, for 20 minutes (5 sets of each):
– Station 1 – 4 Back Squat @ 2-4% heavier than last week (74-82% of your 1RM)
– Station 2 – 30 seconds of Toes to Bar

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