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

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Conditioning

15 Minute Time Cap.

Metcon (Time)

7 Rounds of:

14 Dumbbell Deadlifts (50/35 per hand)

14 Alternating Dumbbell Strict Press (50/35 per hand)

[Scale 1]:

7 Rounds of:

14 Dumbbell Deadlifts (35/20 per hand)

14 Alternating Dumbbell Strict Press (35/20 per hand)

[Scale 2]:

5 Rounds of:

10 Dumbbell Deadlifts (25/15 per hand)

10 Alternating Dumbbell Strict Press (25/15 per hand)

Midline

12 Minute Time Cap.

Metcon (Time)

3 Rounds of:

:30 – :20 – :10

Ring Support Hold

Bottom of Ring Dip Hold

[Scale 1]:

3 Rounds of:

:30 – :20 – :10

Matador Support Hold

Bottom of Matador Dip Hold

[Scale 2]:

3 Rounds of:

:30 – :20 – :10

Top of Ring Push Up Hold

Bottom of Ring Push Up Hold