Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Pendlay Row (1 x 10 @ 30% 1RM Deadlift)
Pendlay Row (1 x 10 @ 35% 1RM Deadlift)
Pendlay Row (3 x 5 @ 40% 1RM Deadlift)
Workout of the Day
Metcon (AMRAP – Reps)
3 Minutes MAX: Legless Rope Climb (’15)
* Rest 2 Minutes
3 Minutes MAX: Rope Climbs Russian Wrap (’15)
* Rest 2 Minutes
3 Minutes MAX: Rope Climbs Spanish Wrap (’15)
[Scaling Suggestions]:
[Scale 1]:
3 Minutes MAX: Legless Rope Climb (’10)
* Rest 2 Minutes
3 Minutes MAX: Rope Climbs Russian Wrap (’10)
* Rest 2 Minutes
3 Minutes MAX: Rope Climbs Spanish Wrap (’10)
[Scale 2]:
Rope Get-Up
Rope Climb Attempts (’10)
Rope Get-Ups