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WOD

WOD for 3/6/17

By CrossFitOmnia | In Uncategorized | on March 6, 2017
A. Snatch (EMOM 5)
– 2 @ 60%
– 2 @ 65%
– 2 @ 70%
– 2×2 @ 75%
 
C. Back Squat (EMOM 3)
– 3x 3 @ 75%
 
D. 5 Rounds for time
– 15 OHS (75/55)(115/85)
– 12 Pull Ups (C2B)
 
Directly into:
 
5 Rounds for time:
– 150m Run (15/12 Cal row)
-12 Ring Dips
 
Additional conditioning:
 
1. Snatch Pull (EMOM 4)
– 4×4 @ 80%
 
2. Gymnastics Conditioning
4 Rounds, NOT for time:
1:30 of Easy Rowing
9 Muscle-ups”
 
3. Midline
3 Rounds, NOT for time:
1:00 DB Hold (150/100)
:20 L-Sit”
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