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WOD

WOD for 4/27

By CrossFitOmnia | In Uncategorized | on April 27, 2016

A. Split Jerk Spit Press – 3×3

B. Jerk Balance – 3×3

C. Find a heavy split Jerk

D. For Time: Team of 2 (25min time cap)
– 60 Back squats (135/95)
– 40 Pull Ups
– 20 Shoulder 2 OH (135/95)
– 60 Front squats (95/65)
– 40 Pull Ups
– 20 Shoulder 2 OH (95/65)
– 60 Overhead squats (65/45)
– 40 Pull Ups
– 20 Shoulder 2 OH (65/45)

SQUATS – Cannot set the bar down until all 60 squats are complete. So while you’re partner is back squatting, you must hold the bar on your back. If you drop the bar it is a 10 burpee penally for each of you. Front squats hold the Front Rack. OHS must hold it in the OH position.

PULL UPS – You can only perform pull ups while your partner is holding a dead hang

Shoulder to OH – You can only do S2OH while your partner is holding the bar in the front rack. Cannot set the bar down until all 20 reps are complete. If the bar is dropped, must complete 10 burpees each

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