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WOD

WOD for 7/21/17

By CrossFitOmnia | In Uncategorized | on July 21, 2017

A. Clean & Jerk (every 90 seconds for 10.5 minutes)
– 3 + 1 @ 60%
– 3 + 1 @ 65%
– 3 + 1 @ 70%
– 3 + 1 @ 75%
– 3 x (2+1) @ 80%

B. Front Squat (every 2 minutes for 10 minutes)
– 5×4 @ 78%

C. AMRAP 8 (Ascending Ladder by 3’s)
– 3 Thrusters (95/65)
– 3 Toes to Bar
– 6 Thrusters (95/65)
– 6 Toes to Bar
– 9 Thrusters (95/65)
– 9 Toes to Bar

Additional Conditioning:
1. Clean Pull (EMOM 4)
– 4×3 @ 100%

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

3. Rowing Conditioning
6×40 calories
:15 rest

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