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WOD

WOD for 10/9/17

By CrossFitOmnia | In Uncategorized | on October 9, 2017

A. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 77%
Minute 2 – 2 Reps @ 82%
Minute 3 – 1 Rep @ 87%
Minute 4 – Rest

B. 3 Rounds:
– 30 Hang Power Cleans (115/80)
– 30 Wallballs (30/20)
– 30/21 Calorie Row or 400m Run

Additional Conditioning:

1. Overhead Squat + Snatch Balance
Build to a Heavy Complex:
1 Overhead Squat + 1 Snatch Balance

2. Pausing Snatch Deadlift
5 x 2 @ 100%

3. . Back Squat
2 Rounds:
7 Reps @ 76%
5 Reps @ 80%
3 Reps @ 84%
**Rest 2:00 between each set of squats

4. Ring Muscle-Ups
3 Rounds:
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
15% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.”

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