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WOD

WOD for 3/29

By CrossFitOmnia | In Uncategorized | on March 29, 2016

Warm Up – 2 Rounds not for time
– 200m Row
– 150m Run
– 10 burpees

A. 3 Rounds for time (16 min Cap)
– 20 Alt Pistols (Comp 50)
– 7 Muscle Ups (scale to 10 PU/ 10 Dips (bench or ring))
– 10 Hang Power Cleans (135/95) (175/115)

B. 3 Rounds for time (partner up and share a rower if need be)
– 15 Cal Row
– 10 KB Snatch (53/35) (Comp 72/53)

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