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

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Strength

* 15 Minutes to built to a 1RM Thruster (use the rig).

COMPARE to 10/01/15.

1RM: Thruster

Workout of the Day

* 12 Minute Time Cap.

Air Force WOD (Time)

Every Minute on the Minute complete 4 Burpees, Then in the time remaining work on completing:

20 Thrusters (95/65)

20 Power Cleans (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

[Scaling Suggestions]:

[Scale 1]:

Barbell Weight (75/55)

[Scale 2]:

Hang Power Cleans

Barbell Weight (65/55)