Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×12: Wall Slides (No Measure)

Barbell Shoulder Smash (No Measure)

1×12: Wall Slides (No Measure)

Function WOD

Heather (Function) (Time)

For Time:

800m Run, followed by:

5 RFT:

12 C2B

9 Overhead Squats, 95/65

6 Hand Release Push Ups

followed by:

800m Run

20 Burpees
* 25 Minute Time Cap

Sport WOD

Heather (Time)

For Time:

800m Run, followed by:

5 RFT:

12 C2B

9 Squat Snatch, 95/65

6 Strict HSPU

followed by:

800m Run

20 Burpees
* 25 Minute Time Cap

Injury Prevention

Banded Super Couch Stretch (No Measure)