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WOD

WOD for 7/6/17

By CrossFitOmnia | In Uncategorized | on July 6, 2017

A. 10 Minute EMOM
– Evens – 10 stick jumps (box+PVC+Plate on top or on Jhooks)
– Odds – 8 wall balls (20/14)(30/20)

B. Four rounds for time of:
– 6 Hang Snatches (95/65)(155/105)
– 8 Burpee Box-Jump-Overs (24/20)
– 12 Pull ups (C2B)

C. Tabata
– Alternate between Dead hang on rig and Plate Pinch Hold (25/15)
**20 sec dead hang, 10 sec rest, 20 second plate pinch, 10 sec rest, 20 second dead hang…..etc

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