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

Strength

20 Minutes to Complete:

A: 5 x 1 Weighted Pull-Ups

B: 5 x 1 Weighted Dips

* Complete all of A first then all of B. Build to as heavy a weight as possible.

[Scale 1]:

A: 5 x 3-5 Non Weighted Strict Pull-Ups

B: 5 x 3-5 Non Weighted Ring or Matador Dips

[Scale 2]:

A: 5 x 5-7 Non Weighted Kneeling Barbell Pull-Ups

B: 5 x 5-7 Non Weighted Scaled Ring Dips or Ring Push-Ups

A: Weighted Pull-ups (Record heaviest weight.)

B: Weighted Ring Dips (Record heaviest weight.)

Conditioning

10 Minute Time Cap.

2k Row (Time)

Max Effort 2k Row
[Scale 1]:

No Change

[Scale 2]:

1,200m to 1,500m Row