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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

For QUALITY:

2 Strict Dips

Hold Top of Dip for :10 Seconds

4 Strict Dips

Hold Top of Dip for :10 Seconds

6 Strict Dips

Hold Top of Dip for :10 Seconds

* Continue pattern until failure.

** Scale to Ring Push Ups or difficult Push Ups and hold the top of those movements.

Metcon

Juicy Juice (Time)

3 Rounds of:

30 Calorie Row

15 Deadlifts (225/155)

30 Wall Balls (20/14)
* 20 Minute Time Cap

Injury Prevention

Glute Bridges (No Measure)

8 Single Legged Glute Bridges (Left)

12 Glute Bridges

8 Single Legged Glute Bridges (Right)

12 Glute Bridges