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

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Strength

* 15 Minutes: Build up to a Heavy Thruster (above WOD weight) or practice & warm-up to WOD weight.

Thruster (Heavy Single)

Workout of the Day

* 8 Minute Time Cap, attempt RX if you have a sub 5 minute Fran.

Metcon (Time)

27-21-15 of:

Thrusters (95/65)

Pull-Ups

[Scale 1]:

27-21-15 of:

Thrusters (75/55)

Pull-Ups

[Scale 2]:

18-15-12 of:

Thrusters (55/35)

Ring Rows