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WOD

WOD for 7/14/17

By CrossFitOmnia | In Uncategorized | on July 14, 2017

A. Clean & Jerk (every 90 seconds for 9 minutes)
– 3+1 @ 60%
– 3+1 @ 65%
– 3+1 @ 70%
– 3x (3+1) @ 75%

B. Clean Pull (EMOM 4)
– 4×3 @ 95%

C. 10 Rounds:
– 5 Squat Cleans (115/80)(165/115)
– 100m Run (10 cal row or bike)
– 30 Double Unders

Additional Conditioning:
1. Front Squat
– 5 x 4 @ 75%

2. Gymnastics Conditioning
– 6 Strict Deficit HSPU
*1 min rest
– 5 Strict Deficit HSPU
*:45 rest
– 4 Strict Deficit HSPU
* :30 rest
– 4 Strict Deficit HSPU
*:15 rest
– 3 Strict Deficit HSPU
*doesn’t have to be unbroken

3. Midline (Anterior)
8 x :20 on / :10 off
L-Sit

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