Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 16 Minute Time Cap
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
[Scale 1]:
7 Rounds of:
11 Deadlifts (75% Body Weight)
100m Sprint
[Scale 2]:
7 Rounds of:
11 Deadlifts (50% Body Weight)
100m Sprint
Strength
Metcon (Weight)
On the Minute for 10 Minutes:
ODD: 6 Single Arm Push Press / Side
EVEN: 10 Strict Ring Pull-Ups
* You Pick DB Weight, Make it Heavy
Record Ring Scaling in Comments.
[Scale 1]:
No Change
[Scale 2]:
You Pick DB Weight
10 Ring Rows