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

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Skills Practice

Metcon (No Measure)

3 Sets of:

9 Scap Push-Ups

7 Goblet Squats (@ WOD Weight)

5 Scap Pull-Ups

Workout of the Day

* 35 Minute Time Cap

Pat (Time)

6 Rounds of:

25 Pull Ups

50 ft Kettlebell Goblet Lunge (70/53)

25 Push Ups

50 ft Kettlebell Goblet Lunge (70/53)

* Wear a weight vest (20/14)

[Scale 1]:

6 Rounds of:

18 Pull Ups

50 ft Kettlebell Goblet Lunge (53/35)

18 Push Ups

50 ft Kettlebell Goblet Lunge (53/35)

* No weight vest.

[Scale 2]:

6 Rounds of:

15 Barbell Pull Ups

50 ft Kettlebell Goblet Lunge (35/26)

15 Segmented Push Ups

50 ft Kettlebell Goblet Lunge (35/26)

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.* No weight vest.