Announcements

Endurance Class is canceled this Saturday (7/11).
Homework from Coach Jim: Run 5 Miles and post your time to the Endurance Club’s Facebook group.

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

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Warm-Up

A.): Group Dynamic (No Measure)

B.): Rowing Technique (No Measure)

Workout of the Day

Tomcat (Time)

Row 2,000 meters

50 Wall Balls (20/14)

Row 1,000 meters

35 Wall Balls (20/14)

Row 500 meters

20 Wall Balls (20/14)

* 25 Minute Time Cap

Mobility

Barbell Calf Smash (No Measure)

* 2 Minutes / Side