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WOD

WOD for 8/9/17

By CrossFitOmnia | In Uncategorized | on August 9, 2017

A. Power Clean (every 90 seconds for 7.5 min)
– 4 @ 80%

B. Power Jerk (every 90 seconds for 7.5 min)
– 3 @ 80%

C. For Time:
– 75 DB Snatch (50/35)(70/50) or Power Snatch (75/55)
**Every Minute on the Minute starting at 0:00 perform 7 Wall Balls (20/14)(30/20)

***DO NOT DROP DUMBBELLS FROM ABOVE YOUR HEAD***
Bring them to the ground/below your waist before letting go

Additional Conditioning:
1. Push Press
– 5×4 @ 80%

2. Gymnastics Benchmark
Chest to Bar Pull-ups:
– Max Reps in 1 minute
*does not have to be unbroken

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