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

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Strength

Build to a heavy single rep with a :5 pause in the DIP in 15 minutes.

Paused Push Press (Heavy Single :5 Pause in DIP)

Workout of the Day

20 Minute Time Cap

Metcon (Time)

5 Rounds of:

500m Row

15 Push Press (135/95)

[Scale 1]:

Push Press (115/75)

[Scale 2]:

350m Row

Push Press (75/55)