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WOD

WOD for 10/6/17

By CrossFitOmnia | In Uncategorized | on October 6, 2017

A. Clean and Jerk – EMOM 9 (3 Rounds)
– Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

**Rest 2:00

B. EMOM 3 – Squat Clean + Split Jerk
Min 1 – 82%
Min 2 – 84%
Min 3 – 86%

C. 3 Rounds:
500m Row or 400m Run
12 Deadlifts (185/130)-(315/205)
21 Box Jumps (24/20)(30/24)

Additional Conditioning:
1. Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%

2. Handstand Pushup Tests
A) Max Strict Parallette Handstand Push-ups
B) Max Kipping Parallette Handstand Push-ups
C) Max Kipping HSPU

3. Odd Object Conditioning
3 Rounds:
– 100 Meter Heavy Prowler Push
– 1:00 D-Ball Hold (150/100)

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