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WOD

WOD for 12/13

By CrossFitOmnia | In Uncategorized | on December 13, 2016
Wise Men
A. AMRAP 3:
– Macho Man (95/65)(155/105)
**Rest 3:00**
 
B. AMRAP 3:
– Macho Man (135/95)(185/135)
**Rest 3:00**
 
C. AMRAP 3:
– Macho Man (165/115)(205/145)
 
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
 
D. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 18 unbroken HSPU (Comp Strict)
B. 4 sets of 15 unbroken HSPU (Comp Strict)
C. 5 sets of 12 unbroken HSPU (Comp Strict)
D. 6 sets of 9 unbroken HSPU (Comp Strict)
Rest as needed between sets”
 
Additional Conditioning
Rower 9 Rounds:
1:40 on, :20 off
Rest 2:00 after Round 5
Record meters for each round.
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″
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