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WOD

WOD for 3/7/17

By CrossFitOmnia | In Uncategorized | on March 7, 2017
A. EMOM 8:
Odd: 4 Snatches (95/65)(135/95)(165/115)(225/155)
Even: 7 Clean & Jerks
**Choose a weight for both lifts
 
B. EMOM 20:
Odd: 12/10 Cal Row OR 100m run (20/16 Bike)
Even: 18 Sit Up (GHD)
 
C. Running (if time allows)
– 3 sets of: (4x300m, :20 rest)
**Rest 1:00 rest between sets**
 
Additional Conditioning:
1. Gymnastics Conditioning
– 5×15 Strict HSPU
**1:00 Easy Ski Erg between sets**
 
B. Rowing
Row 50-40-30-20-10-20-30-40-50 cals
Rest :50-:40-:30-:20-:10-:20-:30:40 between sets
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