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WOD

WOD for 11/14/17

By CrossFitOmnia | In Uncategorized | on November 14, 2017

A. HSPU
– Max Handstand Pushups (strict)
**Rest 3:00**
Then 5 Sets of 30% of max set
*rest as needed between

B. For Time
– 600 Meter Run
– 21 Power Snatch (95/65)(135/95)
– 600 Meter Run
– 21 Overhead Squats (95/65)(135/95)
– 600 Meter Run
– 21 Hang Squat Snatch (95/65)(135/95)

Additional Conditioning:
1. Odd-Object
– 800 Meter Sled Drag (1/2 Bodyweight) or 800m Sandbag Carry

2. Midline Conditioning
EMOM 14 – Alternate Movements each minute
– 15/12 Calorie Bike
– 15 GHD Sit-Ups

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