Announcements
WOD’s can be scaled for athletes of all abilities
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
PVC Rotator Cuff Stretch (No Measure)
Function Strength
1RM: Strict Press
Sport Strength
1RM: Power Snatch
Function WOD
Three Times A Lady (Function) (AMRAP – Rounds and Reps)
3 Minute AMRAP of:
3 Push Press (135/95)
20 Double Unders
* Rest: 3 Minutes
4 Minute AMRAP of:
4 Push Press (115/80)
20 Double Unders
* Rest: 4 Minutes
5 Minute AMRAP of:
5 Push Press (95/65)
20 Double Unders
Sport WOD
Three Time A Lady (AMRAP – Rounds and Reps)
3 Minute AMRAP of:
3 Power Snatch (135/95)
20 Double Unders
* Rest: 3 Minutes
4 Minute AMRAP of:
4 Power Snatch (115/80)
20 Double Unders
* Rest: 4 Minutes
5 Minute AMRAP of:
5 Power Snatch (95/65)
20 Double Unders