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WOD

WOD for 11/15/17

By CrossFitOmnia | In Uncategorized | on November 15, 2017

A. Barbell Cycling: EMOM 5
– 5 Touch and go Squat Cleans
**Choose a single weight for the entire time

B. AMRAP 4:
– 27 Calorie Row
– 21 Power Cleans (135/95)(155/105)
– 15 Burpee Box Jump Overs (24/20)

**Rest 4:00**

C. AMRAP 4:
– 27 Calorie Row
– 21 Power Cleans (115/80)(135/95)
– 15 Burpee Box Jump Overs (24/20)

**Rest 4:00**

D. AMRAP 4:
– 27 Calorie Row
– 21 Power Cleans (95/65)(115/80)
– 15 Burpee Box Jump Overs (24/20)

Additional Conditioning:
1. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
– Unbroken Chest to Bar Pull-Ups
**Rest 2:00**
10-9-8-7-6-5-4-3-2-1
– Unbroken Toes to Bar

OR
Gymnastics Conditioning

For Quality:
– 30 Strict C2B Pull-Ups
– 30 Ring Rows
– 30 Strict Pull-Ups

2. Bike Conditioning
6 Rounds:
:15 Seconds Max Effort
1:45 Recovery Pace

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