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WOD

WOD for 3/20/17

By CrossFitOmnia | In Uncategorized | on March 20, 2017
A. Power Snatch (EMOM 6)
– 2 @ 60%
– 2 @ 65%
– 3×2 @ 70%
– 2 @ 75%
 
B. Back Squat (Every 2 Minutes)
– 3 x 4 @ 80%
 
C. For Time:
– 200m Run (300m Row)
– 10 Power Snatches (95/65)(115/80)
– 200m Run (300m Row)
10 Squat Clean Thrusters (95/65)(115/80)
– 200m Run (300m Row)
10 Power Snatches (95/65)(115/80)
 
**Rest 2:00**
 
– 200m Run (300m Row)
10 Power Snatches (95/65)(115/80)
– 200m Run (300m Row)
10 Squat Clean Thrusters (95/65)(115/80)
– 200m Run (300m Row)
10 Power Snatches (95/65)(115/80)
 
Additional Conditioning:
1. Snatch Pull
-4×4@ 90%
 
2. Midline
3RFT:
– 10 Strict T2B
– 20 Snatch Grip Weighted Hip Extensions – You choose the weight”
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