9.17.2014 ALPHA OMEGA SPORTS PERFORMANCE/CROSSFIT AOP WOD 1000m - TopicsExpress

9.17.2014 ALPHA OMEGA SPORTS PERFORMANCE/CROSSFIT AOP WOD 1000m Row Warm-Up: - 3-6 Unbroken Muscle-Ups - 30 second L-Sit - 10 KB Snatch (each arm) Quality Work; Not for Time Skill set: - Power Clean 6 sets of 1-1-1 (10 seconds in between) - Clean Deadlift 3 sets of 1-1-1 (10 seconds in between) WOD: Three Rounds - 12 Box Jumps 30/24 - 24 KBS 70/53 Cool Down: 400m Waiters Walk 35/25

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