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WOD

WOD for 2/28/17

By CrossFitOmnia | In Uncategorized | on February 28, 2017
A. EMOM 10:
Odd: 3 Snatches (95/65)(135/95)(225/155)
Even: 6 Clean & Jerks (95/65)(135/95)(225/155)
 
B. 3 Rounds for time:
– 27 Calorie Row
– 21 Hang Power Cleans (115/80)(135/95)
– 18 HSPU
– 15 Over-the-Bar Burpees
 
Additional Conditioning:
A. Bike Conditioning
3 sets of: 4:00 Assault Bike
Rest 1:00 between each set
 
B. Run Conditioning
3 sets of: (4x300m, :20 rest)
Rest 1:00 between sets
 
C. Gymnastics Conditioning
6×12 Strict HSPU
1:00 easy Ski Erg between sets
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