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WOD

WOD for 11/15

By CrossFitOmnia | In Uncategorized | on November 15, 2016
A. AMRAP 4 – Fran 21-15-9
– Thrusters (95/65)
– Pull-ups
 
**Rest 4:00**
 
B. AMRAP 4 – Diane 21-15-9
– Deadlifts (225/155)
– Handstand Push-ups
 
**Rest 4:00**
 
C. AMRAP 4: Grace 30
Clean & Jerks (135/95)
 
D. Every 3:00 for 18:00 (alternating so you do 3 of each):
First 3 Mins: 400m Run
Second 3 Mins: 30 Weighted Sit Ups (GHDS)
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