Omnis CrossFit Little Rock Daily WOD

Omnis CrossFit – CrossFit

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Metcon (Time)

PARTNER WOD:

10 MINUTE COLLECTIVE HANG FROM PULL-UP BAR/BAR HOLD OH

*one partner hangs from pull-up bar while other partner holds bar overhead (75/55). Partners must alternate after each run.

*If either partner drops, both run 400m and then complete 30 Hang Cleans after first run, 30 Push Press after second run, 30 HCs after 3rd run and so on. (75/55)

*Partners can divide these reps as necessary.

Metcon (No Measure)

If time, 3 minute Plank Hold

*accumulate 3 minutes. Drop as needed and then continue.

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