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WOD

WOD for 10/3/17

By CrossFitOmnia | In Uncategorized | on October 3, 2017

A. For Quality:
21-18-15-12-9
– Weighted Abmat Sit-Ups (25/15)
– Superman

B. 5 Rounds:
– 200 Meter Run
– 30 Double Unders
– 9 Hang Squat Cleans (115/80)(135/95)

Additional Conditioning:
1. Handstand Push-up Test
– Max Strict Handstand Push-ups

2. Row Conditioning
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories

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