• 720-449-CFIT

WOD

WOD for 8/10

By CrossFitOmnia | In Uncategorized | on August 10, 2015

A. EMOM 8:
– 3 position snatch with a 2 second pause at each position:
**High Hang, Low hang, 2″ below the knee, hang squat snatch)
– Start @ 65-70% and build

B: 12 mnutes to build to a 2RM Overhead Squat

C. Six rounds for time:
– 30/20 calorie row (Comp Airdyne 30/20 cal bike)
**Rest 15 seconds**
– 45 Sec front leaning rest on rings 2″ from ground
**Rest 60 seconds**

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