Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×12: Downward / Upward Dog (No Measure)

Function Strength

10×3: Back Squat (@ 80-90% 1RM)

Sport Strength

1×1: Clean Complex (Establish a Heavy Single)

1 Clean Deadlift (Pause at the Knees)

1 Hang Squat Clean

1 Squat Clean

Sport Strength

1×1: Jerk Complex (Establish a Heavy Single)

1 Push Jerk from behind the neck

1 Split Jerk from front rack

Function & Sport

Bomba (Time)

3 Rounds of:

500m Row

30 Box Jumps (24/20)

20 Push Press (115/80)
* RX Plus = 400m Run

Injury Prevention

LAX Ball in Calfs (No Measure)