Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Every 2 Mins. Complete a set of Back Squats
Set 1: 3 @ 75% 1rm
Set 2: 3 @ 80% 1rm
Set 3: 3 @ 85% 1rm
—-
Set 4: 2 @ 90% 1rm
Set 5: 2 @ 93% 1rm
—-
Set 6: 1 @ 96% 1rm
Set 7: 1 @ 98% 1rm
Set 8: PR @ 101% 1rm
Back Squat (Heaviest Set of 3)
Back Squat (Heaviest Set of 2)
Back Squat (Heaviest Set of 1)
Conditioning
2k Row (Time)
Max Effort 2k Row
[Scaling]:
No change, go for the full thing and get those meters in! You can continue rowing after as well.