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WOD

WOD for 12/26

By CrossFitOmnia | In Uncategorized | on December 26, 2016
A. Power Snatch (every 90 seconds for 9 minutes)
– 3 @ 60%
– 3 @ 65%
– 3 @ 70%
– 3 x 3 @ 75%
 
B. Back Squat (Every 90 seconds for 9 minutes)
– 5 @ 75%
– 1 @ 80%
– 5 @ 75%
– 1 @ 83%
– 5 @ 75%
– 1 @ 85%
 
C. With a running clock
at the 0:00
21-15-9:
– Squat Cleans (95/65) (135/95)
– Ring Dips (bench dip
at the 10:00
15-10-5
– Power Cleans (135/95) (185/135)
– Strict Ring Dips
at the 20:00
9-7-5 reps
– Hang Squat cleans (185/135) (205/145)
– Ring MU
 
Additional Conditioning
A. Snatch Pull
– 4 x 3 @ 100%
 
B. Gymnastics Conditioning
– 6 strict Musle ups
– 12 strict c2b
– 18 strict pull ups
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