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WOD

WOD for 2/17/17

By CrossFitOmnia | In Uncategorized | on February 17, 2017
A. Snatch (EMOM 6)
– 1 @ 60%
– 1 @ 65%
– 1 @ 70%
– 3 x 1 @ 75%
 
B. Clean & Jerk (EMOM 5)
– 1 @ 65%
– 1 @ 70%
– 3 x 1 @ 75%
 
C. AMRAP 14:
– 50 Wallballs (20/14)
– 40 Calorie Row
– 30 KB Squat Cleans (53/35) (DB Squat Cleans (50/35))
– 20 Pull-ups (C2B)
 
Additional Conditioning
 
1. Gymnastics Conditioning
– 4×6 Strict Deficit HSPU
**Rest 1:00 between sets**
 
2. Back Squat
– 3 x 3 @ 70%
 
3. 3×12 Kipping Deficit HSPU
**Rest 1:00 between sets**
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