Friday 070612

Link of the Day

albany gym


Row 500m

15 Press Unders

15 Sotts Press


I. “Nancy”

5 Rounds For Time:

Run 400m

15 Overhead Squats (95/65)

*15 Minute Cap

II. 6 Sets:

5 Reps Evil-Wheels (1st set close grip, 2nd set medium grip, 3rd set wide grip, 4th close and so on…)

Scaling options for all ability levels will be provided for by your coach



Rest Day

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.