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WOD

WOD for 7/4/17

By CrossFitOmnia | In Uncategorized | on July 4, 2017

Happy 4th of July!

Open Gym Hours today from 9-11am

A. EMOM 6:
– Minutes 1-3: 4 Snatches (135/95)(225/155)
– Minutes 4-6: 6 Clean & Jerks (135/95)(225/155)

B. AMRAP 4:
– Cal Row (15/12)(27)
– 21 Power Cleans (135/95)
– 15 Burpee Box Jump Overs (24/20)
**Rest 4:00**
AMRAP 4:
– Cal Row (15/12)(27)
– 21 Power Cleans (115/80)
– 15 Burpee Box Jump Overs (24/20)
**Rest 4:00**
AMRAP 4:
– Cal Row (15/12)(27)
– 21 Power Cleans (95/65)
– 15 Burpee Box Jump Overs (24/20)

Additional Conditioning:
1. Run Conditioning
3 sets of: 5x 200m, :20 rest
**Rest 1:00 between sets**

2. Gymnastics Conditioning
– 18 Strict HSPU
**Rest 1:00
– 15 Strict HSPU
**Rest :45
– 12 Strict HSPU
**Rest :30
– 9 Strict HSPU
**Rest :15
– 9 Strict HSPU
*Doesn’t have to be unbroken

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