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WOD

WOD for 5/8/17

By CrossFitOmnia | In Uncategorized | on May 8, 2017
A. Hang Snatch (every 90 seconds for 7.5 minutes)
– 4 @ 60%
– 4 @ 65%
– 3×4 @ 70%
 
B. Back Squat (Every 90 seconds for 9 minutes)
– 5 @ 77%
– 1 @ 83%
– 5 @ 77%
– 1 @ 85%
– 5 @ 77%
– 1 @ 87%
 
C. 5 Rounds for time (25 min cap):
– 9 Power Cleans (95/65)(135/95)
– 15 Push-ups
– 21 Squats
– 200 Meter Run
 
Additional Conditioning:
 
1. Hang Snatch Pull
– 5 @ 70%
– 5 @ 75%
– 3 x 5 @ 80%
 
2. For time;
– 30 Burpee Muscle-ups with weight vest*
*Set rings up 6″ above max reach”
 
3. 5 Rounds, NOT for time:
– 30 GHDSU
– 15 Deadlifts (275/185)
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