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WOD

WOD for 3/22/17

By CrossFitOmnia | In Uncategorized | on March 22, 2017
A. Power Clean & Jerk (EMOM 5)
– 2 @ 60%
– 2 @ 65%
– 3 x 2 @ 70%
 
B. Front Squat (Every 2 min for 6 min)
– 3 x 4 @ 80%
 
C. 5 Rounds for Time (25 min cut off)
– 10 Pull Ups (C2B)
– 10 Bench/Ring Dips
– 10 Power Cleans (95/65)(115/85)
– 300m run (400m)
 
Additional Conditioning:
1. Clean Pull
– 4 x 4 @ 90%
 
2. 3 Sets of:
– 5 Strict C2B
– 5 Kipping Pull-ups
– 5 Bar MU
*Rest as needed between sets
**The goal is to complete the entire giant-set without coming off the bar”
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