CrossFit Regional Week 5.9.2014 Alpha Omega Sports - TopicsExpress

CrossFit Regional Week 5.9.2014 Alpha Omega Sports Performance/CrossFit AOP WOD DROM Warm-Up: 2 Rounds 10 Pull-Ups + 10 Dips Skillset: Muscle-Ups WOD: Nasty Girls - 3 Rounds - 50 Air Squats - 7 Muscle-Ups (Scale: 21 Pull-Ups/21 Dips) - 10 Power Cleans 135/95 Cool Down: 3x25 Abmat Sit-Ups Home WOD: Warm-Up: 2 Rounds 10 Push-Ups + 10 Chair Dips WOD: 3 Rounds for Time - 50 Air Squats - 21 Burpee Push-Ups - 10 Handstand Push-Ups Cool Down: 3x25 Abmat Sit-Ups outlawcrossfit/2014/01/15/muscle-up-education-series/

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