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WOD

WOD for 12/5

By CrossFitOmnia | In Uncategorized | on December 5, 2016
A. Snatch
– 3 @ 60%
– 3 @ 65%
– 3 @ 70%
– 3 x 3 @ 75%
 
B. Back Squat
– 3 x 8 @ 70%
 
C. 4 Rounds for time
– 5 Ring Muscle-ups (5 pull ups/5 dips)
– 10 Squat Snatches (75/55)(115/85)
– 15 Box jump overs (24/20)
 
Additional Conditioning:
1. Snatch Pull
– 4 x 3 @ 90%
 
2. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 12 unbroken bar muscle-ups
B. 4 sets of 9 unbroken bar muscle-ups
C. 5 sets of 7 unbroken bar muscle-ups
D. 6 sets of 5 unbroken bar muscle-ups
Rest 1 minute between sets
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