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WOD

WOD for 4/26/17

By CrossFitOmnia | In Uncategorized | on April 26, 2017
A. EMOM 3
– 3 Power Clean @ 65%
**1 min rest**
 
B. EMOM 3
– 3 Clean Pull @ 75%
**1 min rest**
 
C EMOM 3
– 3 Back Squat @ 65%
 
D. For time:
21 – 15 – 9
– Cal Row
– Kettlebell Swings (53/35)(72/53)
Directly into
18 – 12 – 6:
– Wall Balls
– Burpees over parallete
Directly into
12 – 9 – 6:
– Squat Cleans (115/80)(155/105)
– 200 Meter Run
 
Additional Conditioning
1. 3 Rounds for time:
– 100 Double-unders
– 25 Kipping HSPU
 
2. Midline
A. 8x:20 L-Sit hold (Rest as needed)
B. 3:00 D-Ball Bear Hug Hold (150/100)
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