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

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Workout of the Day

30 Minute Time Cap.

Metcon (Time)

3 Rounds of:

1,200m Run

20 L-Sit Pull Ups

30 Hip Extensions (Hold 25/15 lbs. Plate)

[Scale 1]:

3 Rounds of:

800m Run

10 to 20 Strict Pull Ups

30 Good Mornings (45/35)

[Scale 2]:

2 Rounds of:

800m Run

15 Barbell Pull Ups

:20 L-Sit, Knee Tuck Hold, or Hang Hold

20 Good Mornings (35/25)