Announcements

WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Spiderman Lunge with Hamstring Stretch (No Measure)

Skills

Power Clean Technique (No Measure)

Function & Sport

Work with some weight.

Hit a new PR! & Write it on the PR Board.

1RM: Power Clean

Function WOD

Hot Tamale – Function (Time)

4 Rounds of:

15 Wall Balls (20/14)

200m Run
* 15 Minute Time Cap

Sport WOD

Hot Tamale – Sport (Time)

4 Rounds of:

5 Power Cleans (185/135)

200m Run
* 15 Minute Time Cap

** RX Plus: (205/135)

Injury Prevention

2×10: Inchworm (No Measure)