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WOD

WOD for 12/22

By CrossFitOmnia | In Uncategorized | on December 22, 2015

A. EMOM 10
– Even Minutes – 15 Cal Row
– Odd Minutes – 2 x 1 Split Jerk + 3 press in catch position

B. For time:
15-10-5:
– Power Clean (135/95) (Comp 185/125)
– HSPU
Directly into…
15-10-5:
– Hang Power Clean (135/95) (Comp 185/125)
– Ring Dip

Additional Conditioning:
– 30 Burpees for Time
– 3 x 30 sec HS Hold. If comfortable with hold do shoulder taps
– 1 Mile Sprint

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