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WOD

WOD for 2/14/17

By CrossFitOmnia | In Uncategorized | on February 14, 2017
A. EMOM 9:
Min 1: 5 Snatches (95/65)(165/115)(225/155)
Min 2: 5 Snatches (95/65)(165/115)(225/155)
Min 3: Rest
Min 4: 5 Snatches (95/65)(165/115)(225/155)
Min 5: Rest
Min 6: 9 Clean and Jerks (115/80)(165/115)(225/155)
Min 7: 9 Clean and Jerks (115/80)(165/115)(225/155)
Min 8: Rest
Min 9: 9 Clean and Jerks(115/80)(165/115)(225/155)
 
B. Diane
21-15-9
– Deadlift (225/155)
– HSPU
 
C. Run Conditioning
3 sets of: 6x200m, :20 rest
Rest 1:00 between sets
 
Additional Conditioning:
1. Gymnastics Conditioning
– 5×15 Strict HSPU
**Rest 1:00 between sets**
 
2. Mr. Perfect
10-8-6-4-2: Parallette HSPU (head to the ground is RX)
2-4-6-8-10: Power Clean (225/155)
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