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

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Workout of the Day

Hulk Hogan (10 Rounds for time)

Every 2 Minutes for 20 Minutes:

3 Muscle Ups

5 Power Cleans (185/135)

7 Burpees

* Record the time for each round.

[Scale 1]:

1 Muscle Up

5 Power Cleans (155/105)

7 Burpees

[Scale 2]:

3 Muscle Up Transitions

5 Power Cleans (135/95)

7 Burpees

After Party

* Complete within 10 Minutes.

Metcon (3 Rounds for time)

3 Sets for Quality of:

:10 Hollow Hold

10 Hollow Raise

10 Hollow Rock

:10 Superman HOLD

10 Superman Raise

10 Superman Rock

* Rest 2 Minutes

* Record the time for each round.

[Scale 1]:

No Change

[Scale 2]:

3 Sets for Quality of:

:10 Hollow Hold

10 Hollow Raise (Knees Tucked, Upper Body Crunch Only)

10 Tucked Hollow Rocks

:10 Superman Hold

20 Superman Raises

* Rest 2 Minutes