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WOD

WOD for 12/30

By CrossFitOmnia | In Uncategorized | on December 30, 2016
A. Snatch (every 90 seconds for 9 minutes)
– 4 @ 65%
– 4 @ 70%
– 4 @ 75%
– 3 @ 80%
– 3 @ 85%
– 3 @ 85%
 
B. Clean & Jerk (every 90 seconds for 9 minutes)
– 3+1 @ 65%
– 3+1 @ 70%
– 3+1 @ 75%
– 3+1 @ 80%
– 3+1 @ 85%
– 3+1 @ 85%
 
C. EMOM 18:
Min 1: 15 Russian KB Swings (53/40)(72/53) (comp 25)
Min 2: 15/12 Wall Balls (20/14) (comp 20/15 Cal Bike)
Min 3: Row for Max Calories*
*Score = Total calories after 6 rounds
 
Additional Conditinoing
1. Back Squat
– 4 @ 78%
– 1 @ 83%
– 4 @ 78%
– 1 @ 86%
– 4 @ 78%
– 1 @ 88%
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