Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 15 Minute Time Cap
Metcon (Time)
21 Dumbbell Thrusters*
400m Row
18 Dumbbell Thrusters
400m Row
15 Dumbbell Thrusters
400m Row
* You pick the weight, this WOD should be fast and heavy. Pick a pair of dumbbells that you cannot do unbroken, but take no more than three sets to complete.
[Scale 1]:
No Change
[Scale 2]:
Thruster Reps 15-12-9
300m Row
* Reduce the volume to go faster, still go heavy on the dumbbells. Keep row times under 2 minutes.
After Party
Metcon (AMRAP – Rounds and Reps)
2 Minute AMRAP of:
7 Toes to Bar
3 Wall Walks (nose to wall)
* Rest 2 Minutes
** Repeat x 5
[Scale 1]:
No Change
[Scale 2]:
7 Knee Tucks
3 Wall Walks (Scale Height)