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WOD

WOD for 7/7/17

By CrossFitOmnia | In Uncategorized | on July 7, 2017

A. Choose between Snatch or Clean and Jerk (10 minutes to compete either)

Snatch
– 3 @ 60%
– 3 @ 65%
– 3 @ 70%
– 2 x 3 @ 75%

Clean & Jerk
– 2+1 @ 60%
– 2+1 @ 70%
– 2x (2+1) @ 75%

B. Back Squat (Every 90 seconds for 7.5 Min)
– 5 @ 77%
– 1 @ 82%
– 5 @ 77%
– 1 @ 85%
– 5 @ 77%
– 1 @ 87%

C. 3 RFT:
– 60 DU (Beaded or heavy rope)
– 30 Alternating Pistols (chose a scaling option that you aren’t holding onto the rig or a ring or a band)
– 300m Run (30 Calorie Row)

Additional Conditioning:
1. Midline (Anterior)
8 x :20 on / :10 off GHDSU Hold

2. Midline (Posterior)
3 x 1:00 on / 1:00 off D-Ball Hold (150/100)

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