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WOD

WOD for 5/17/17

By CrossFitOmnia | In Uncategorized | on May 17, 2017
A. Hang Clean (every 90 seconds for 9 minutes)
– 4 @ 60%
– 4 @ 65%
– 4 @ 70%
– 3 x 3 @ 75%
 
B. Front Squat (every 2 minutes for 12 minutes)
– 5 @ 79%
– 1 @ 85%
– 5 @ 79%
– 1 @ 87%
– 5 @ 79%
– 1 @ 89%
 
C. EMOMx16:
A) 12 KB Front Rack Lunges (53’s/35’s)
B) 12 HSPU (comp deficit)
C) 12 DB Box Step-Ups (40’s/25’s)
D) 50s Plank Hold (elbows)
 
Additional Conditioning:
Clean Pull From hang
– 5 @ 80%
– 4 x 5 @ 85%
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