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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

For QUALITY

10 to 1:

Ring Row

Push Up

Make tempo for each movement 2 seconds up, hold 1 second, 2 seconds down, hold 1 second.

** Make these HARD Ring Rows. All should do them (even if you have Pull Ups).

Metcon

Rebel Soul (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

50 Double Unders

20 Kettlebell Swings (70/53)

7 Jerks (185/135)

Injury Prevention

Barbell Calf Smash (No Measure)

2 Minute / Side