Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Agility Ladder Drills (No Measure)
Paused Back Squat
* Establish a 3RM Paused Back Squat.
** Pause 5 Seconds at the Bottom, 7 Seconds at the Top of each repetition.
Focus: Total body tension when the barbell is on your back.
* 15 Minute Time Cap
Workout of the Day
Tatooine (AMRAP – Reps)
7 Rounds of:
Max Reps: False Grip Ring Pull-Ups
* Score is total Pull-Up Repetitions + 70 V-Ups
Downward / Upward Dog (No Measure)
1 x 20, focus on the stretches and move slowly.