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WOD

WOD for 12/7

By CrossFitOmnia | In Uncategorized | on December 7, 2015

A. Every 90 seconds for 4.5 minutes
– 3-Position Snatch @ 65-70% (high hang, mid-patella, floor)

B. Followed by EMOM 8: Squat Snatch
– Sets 1-3 = 2 reps @ 70%
– Set 4-8 = 1 rep @ 75%, 80%, 85%, 85-90%, 90-95%

C. Followed by EMOM 3: Snatch Pulls
– 3 @ 90-105%

D. Five rounds for time:
– 10 Pull Ups (Comp 5 Bar Muscle-Ups)
– 8 Wall Balls 20/14 (Comp 30/20)
– 6 KB Snatch (53/35) (Comp 72/53) (3 each arm)
– 100m Sprint

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