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WOD

WOD for 3/14/17

By CrossFitOmnia | In Uncategorized | on March 14, 2017
A. EMOM 8:
Mins 1: 5 Snatches (75/55)(95/65)….(225/155)
Min 2: 9 Clean and Jerks
Min 3: Rest
Min 4: 5 Snatches
Min 5: 9 Clean and Jerks
Min 6: Rest
Min 7: 5 Snatches
Min 8: 9 Clean and Jerks
**Pick a weight you can use the entire time
 
B. EMOM 18
Min 1: Cal Row (12/10)(18/15)
Min 2: Kipping HSPU (10)(15)
Min 3: 50 DU (50 singles)
 
Additional Conditioning:
1. Run
3 sets of: (4x300m, :20 rest)
**1 minute rest between sets**
 
2. Gymnastics Conditioning
– 4×18 Strict HSPU
1 minute easy bike between sets
 
3. Rowing
– 5×30/20 Calorie Row
**1 min rest between sets
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