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WOD for 1/30

By CrossFitOmnia | In Uncategorized | on January 30, 2014

– 800m Run
* 2 Min Rest
– 400m Run
* 1 Min Rest
– 200m Run

EMOM 10 min
– 3 x (1 Front Squat + 1 Split Jerk) (155/100)
* Every time you drop the bar before you complete your 3 sets on the minute you must complete 8 burpee tuck jump after EMOM

A little extra:
– Knockout – Ring dips or bench dips

Spaces are filling up for Sunday’s double under seminar. We have a number of people from other gyms around the area. If you are on the fence about it and tired of doing singles or struggling through doubles in WODs, I think the answer is pretty straight forward.

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