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WOD

WOD for 1/4

By CrossFitOmnia | In Uncategorized | on January 4, 2016

A. For time: 20 Min Cap
– 30 Snatch (95/65) (comp 135/95)
– 30 Clean and Jerks
– 30 Thrusters

B. AMRAP 10 (Increasing Ladder 2/2, 4/4, 6/6, 8/8, 10/10, etc….)
– Overhead Squats (75/55) (Comp 95/65)
– Toes 2 Bar

Additional Conditioning
– 5×5 Kipping HSPU (unbroken)
– 10x100m Row (set rower to intervals w 20 second rest)

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