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

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Strength

On the Minute x 10:

ODD: 3 Push Press @ 80% 1rm, Climbing

EVEN: MAX Push-Ups

[Scale 1]:

ODD: 3 Push Press @ 80% 1rm, Across

EVEN: No Change

[Scale 2]:

ODD: 3 Push Press @ Moderate Weight, Climbing

EVEN: No Change

ODD: Push Press (5 x 3 @ 80% 1RM, Climbing)

EVEN: Push-ups (MAX REPS)

Workout of the Day

* 15 Minute Time Cap

Metcon (Time)

100 Hip Extensions

* Each time you break a set or rest at the bottom, stop and perform 15 Wall Balls (20/14)

[Scale 1]:

100 Good Mornings (45/35)

* Stop every 25 reps and perform 15 Wall Balls (14/10)

[Scale 2]:

75 Good Mornings (35/15)

* Stop every 15 reps and perform 10 Wall Balls (10/8)