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WOD

WOD for 11/1/17

By CrossFitOmnia | In Uncategorized | on November 1, 2017

Teams of 3
*We have 3 benches for bench press. If there are more than 9 in a class to move through as 3 teams of 3, start teams on different stations and rotate through in order.

A. AMRAP 7:
– 50 Back Squats (135/95) (185/135)
– 50 Back Squats (185/135) (225/155)
– AMRAP Back Squats (225/155) (275/185)

**Rest 3:00**

B. AMRAP 7:
– 50 Bench Press (135/95) (155/105)
– 50 Bench Press (155/105) (185/135)
– AMRAP Bench Press (185/115) (205/145)

**rest 3:00**

C. AMRAP 7:
– 50 Deadlifts (185/135) (225/155)
– 50 Deadlifts (225/155) (275/185)
– AMRAP Deadlifts (275/185) (315/205)

If time allows:
D. Row Or Run Conditioning:
For Time:
– 50-40-30-20-10 Calorie Row
Or
– 600-500-400-300-200 Run
**Rest half time between sets

Additional Conditioning:
Odd Object
For Time:
– 200 Meter Yoke Carry (Bodyweight)
– 200 Meter Farmers Carry (70’s/53’s)
– 200 Meter Sled Push (Bodyweight)

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