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WOD 072913: Alpha Omega


CrossFit Novem:  Strength WOD: Overhead Squats 8 x @ 65% 6 x @ 75% 4 x 80% 3 x @ 85% Conditioning WOD:  “Alpha Omega” – iamcrossfit.com 400 Meter Run 10 Goblet Squats (24/16kg) 10 Kettlebell Swings (24/16kg) 20 Goblet Squats 20 Kettlebell Swings 30 Goblet Squats 30 Kettlebell Swings 20 Goblet Squats 20 Kettlebell

CrossFit Novem: 

Strength WOD:

Overhead Squats

8 x @ 65%

6 x @ 75%

4 x 80%

3 x @ 85%

Conditioning WOD: 

“Alpha Omega” – iamcrossfit.com

400 Meter Run

10 Goblet Squats (24/16kg)

10 Kettlebell Swings (24/16kg)

20 Goblet Squats

20 Kettlebell Swings

30 Goblet Squats

30 Kettlebell Swings

20 Goblet Squats

20 Kettlebell Swings

10 Goblet Squats

10 Ketlebell Swings

400 Meter Run

Novem BootCamp

WOD No.1

10 Minute EMOM

3 Burpee Buy-In

AMRAP of Walking Lunges in Remaining Minute

WOD No.2

4 Rounds For Time

10 Dumbbel Thrusters

150 Meter Run

10 Goblet Squats

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