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

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Strength

10 Minute EMOM of:

ODD: Barbell Lunge 4 / Side @ 40% 1RM Back Squat

Even: :40 Hollow Hold

ODD: Barbell Lunges (4 / Side @ 40% 1RM Back Squat)

EVEN: Hollow Body Hold (5 Rounds for time)

Workout of the Day

* 10 Minute Time Cap

Khyber Pass (Time)

21-15-9 of:

Deadlifts (275/185)

Strict Ring Dips

[Scaling Suggestions]:

[Scale 1]:

21-15-9 of:

Deadlifts (205/145)

12-9-6 of:

Strict Ring Dips

[Scale 2]:

15-12-9 of:

Deadlifts (135/95)

Ring Push Ups