Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Strength

* Build to a Heavy Single in 15 Minutes or Practice Technique.

Push Jerk (Heavy Single)

Workout of the Day

* 15 Minute Time Cap

The Living End (Time)

9 Bar Muscle Ups

21 Push Jerks (115/75)

7 Bar Muscle Ups

15 Push Jerks (115/75)

5 Bar Muscle Ups

9 Push Jerks (115/75)

[Scaling Suggestions]:

[Scale 1]:

7 Bar Muscle Ups

21 Push Jerks (95/65)

5 Bar Muscle Ups

15 Push Jerks (95/65)

3 Bar Muscle Ups

9 Push Jerks (95/65)

[Scale 2]:

9 Ring Rows

9 Push Ups

15 Push Jerks (75/45)

7 Ring Rows

7 Push Ups

12 Push Jerks (75/45)

5 Ring Rows

5 Push Ups

9 Push Jerks (75/45)