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WOD

WOD for 7/10/17

By CrossFitOmnia | In Uncategorized | on July 10, 2017

A. Snatch (every 90 seconds for 9 minutes)
– 3 @ 60%
– 3 @ 65%
– 3 @ 70%
– 3×3 @ 75%

B. Snatch Pull (EMOM 4)
– 4×3 @ 95%

C. 4 Rounds for Time:
– 21 Wallballs (20/14)(30/20)
– 18 Cal Row
– 15 Box Jump Overs (24/20)(30/24)
– 12 DB Snatch (50/35)(80/55)

Additional Conditioning:
1. Back Squat
– 5 x 6 @ 75%

2. Gymnastics Conditioning
Muscle-ups:
– 5×50% unbroken, :50 rest

3. Midline
3 Super Sets:
30 GHDSU
30 Hip Ext.

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