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WOD

WOD for 9/20/17

By CrossFitOmnia | In Uncategorized | on September 20, 2017

A. Power Snatch (EMOM 3)
– 2 @ 70%

*1 Min Transition*

B. Snatch Pull (EMOM 3)
– 2 @ 90%

*1 Min Transition*

C. Back Squat (EMOM 4)
– 2 @ 75%

D. 4 Rounds for time:
– 10 Toes to Bar (15)
– 10 Burpees Box Jump Overs (24/20) (15)

Additional Conditioning:
1. Gymnastics Conditioning
5 Sets* of:
5 Weighted Chest to Bar Pull-ups
5 Kipping Chest to Bar Pull-ups
5 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar. Use a dumbbell between legs and drop weight after third rep without coming off the bar.

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