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WOD

WOD for 9/14

By CrossFitOmnia | In Uncategorized | on September 14, 2016
A. Squat Snatch
– 5×3 at 75%, no TnG
**Pause for 5 seconds at the bottom of each squat.
 
B. AMRAP 20:
– 50 Wall Balls (20/14)
– 50 Double Unders (100 singles)
– 40 Box Jumps (24/20)
– 40 Toes to bar
– 30 Pull Ups (Comp Chest to bar)
– 30 Burpees
– 20 Cleans (95/65) (145/100)
– 20 Jerks (95/65) (145/100)
– 10 Snatches (95/65) (145/100)
– 10 Ring MU (Scale to 10 PU or Ring Rows/ 10 ring or bench dips)
**If this amount of reps will prohibit you from moving through the workout to get at least 1 round feel free to change the rep scheme to 25/25/20/20/15/15/10/10/5/5
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