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WOD

WOD for 11/9

By CrossFitOmnia | In Uncategorized | on November 9, 2015

A. Every 2 minutes, for 12 Min of:
– 3-Position Snatch
**high hang, mid-thigh, then 2″ below the knee – pause for 2 seconds at each position, and pause for 1 second in the receiving position after each snatch

B. For max reps:
90 seconds of Pull Ups (Comp Muscle-Ups)
Rest 90 seconds
90 seconds of Ring Dips (Comp Bar Muscle-Ups)
Rest 90 seconds
90 seconds of Handstand Walk (for max distance)

C. AMRAP 4
– 5 Burpees
– 5 Thrusters (95/65)
**Rest 2 Minutes

D. AMRAP 4
– 30 DU
– 10 Toes 2 Bar

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