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WOD

WOD for 1/3

By CrossFitOmnia | In Uncategorized | on January 3, 2014

Reminder: Mandatory supplemental training meeting tomorrow at 11am. If you plan on doing extra accessory/supplemental strength and technique work during the hours of 6-7am or 5-6pm you must attend this meeting.

Strength:
– 6×5 Back Squat (100% BW or 60% of 1RM)
– 6th set as many as you can, minimum 5 reps

WOD:
AMRAP 7 Minutes:
– 2 Rope Climbs
– 7 Pushups
– 7 Ring Dips

Post:
– 3x500m Row Time Trials
– 1:1 Work to Rest Ratio

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