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WOD

WOD for 1/16/17

By CrossFitOmnia | In Uncategorized | on January 16, 2017
DELOAD WEEK
A. Snatch (EMOM 3)
– 2 @ 60%
– 2 @ 65%
– 2 @ 70%
 
B. Snatch Pull (EMOM 3)
– 3 x 3 @ 80%
 
C. Back Squat (EMOM 3)
– 3 x 3 @ 65%
 
D. AMRAP 15:
– 30 Wallballs (20/14)
– 20 Power Snatch (75/55)
– 5 Ring Muscle-ups (5 Pull Ups/5 Dips)
 
Additional Conditioning:
1. For time:
– 50 Strict C2B Pull-ups
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