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WOD

WOD for 12/22

By CrossFitOmnia | In Uncategorized | on December 22, 2016
A. EMOM 3 – Power Clean
– 3 x 2 @ 65%
 
B. EMOM 3 – Back Squat
– 3 x 2 @ 65%
 
C. For Time:
– 5 Rope Climbs (comp legless)
– 25 Cal Row (bike)
**Rest 2:00**
– 4 Rope Climbs (comp legless)
– 20 Cal Row (bike)
Rest 1:30
– 3 Rope Climbs (comp legless)
– 15 Cal Row (bike)
**Rest 1:00
– 2 Rope Climbs (comp legless)
– 10 Cal Row (bike)
**Rest :30 seconds
– 1 Rope Climbs (comp legless)
– 5 Cal Row (bike)
 
Additional Conditioning
1. EMOM 3 – Clean Pull
– 3 x 3 @ 75%
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