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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

1×12: Downward / Upward Dog (No Measure)

Strength

5×10: Dumbell Press

5 x 12 Strict DB Presses @ a challenging weight.

* Rest 90 Seconds between sets.

** Share weight with someone if necessary.

Metcon

TED (Time)

In Teams of 2 Complete:

8 Rounds (4 Rounds each) of:

15 Box Jumps (24/20)

10 Lateral Barbell Burpees

5 Squat Cleans (135/95)

* One person completes a full round before switching.
* 20 Minute Time Cap

Injury Prevention

1×20: Foam Roll IT Bands (No Measure)