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WOD

WOD for 11/23

By CrossFitOmnia | In Uncategorized | on November 23, 2015

A. Every 90 seconds, for 4.5 minutes (3 sets):
– Hang Sq Snatch + Sq Snatch Snatch @ 75-85%
Immediately into
B. Every 90 sec for 7.5 minutes (5 sets):
– Sq Snatch @ 85-95%
Immediately into
C. EMOM 3 (3 sets):
Snatch Pull x 2 reps @ 95-100%

D. EMOM 9:
Minute 1 – 2-6 Unbroken Bar Muscle-Ups
Minute 2 – 15-20 Meter Handstand Walk
Minute 3 – 6-8 Strict Ring-to-Sternum Pull-Ups

E. AMRAP 9:
– 3 Power Snatch (155/105)
– 6 Burpees Over the Bar
– 30 Double-Unders

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