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WOD

WOD for 11/14

By CrossFitOmnia | In Uncategorized | on November 14, 2016
A. Snatch
– 4 @ 60%
– 4 @ 70%
– 4 @ 75%
– 2 x 4 @ 80%
 
B. Snatch Pull
– 4 x 3 @ 95%
 
C, Nasty Girls – 3 Rounds for time
– 50 Air Squats
– 7 Muscle-ups (14 Pull Ups/ 14 bench/box dips)
– 10 Hang Power Cleans (135/95)
 
Additional Conditioning:
A. Back Squat
– 5 x 4 @ 80%
 
B. EMOMx12:
12 Bar Facing Burpees
*Record your slowest time
Ninja: < 28 seconds
Advanced: < 31 seconds
Intermediate: < 34 seconds
Novice: < 37 seconds
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