Monday 092914

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×15: Downward / Upward Dog (No Measure)

Function & Sport

The Filthy Fifty (Time)

50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Double unders
* 35 Minute Time Cap

Injury Prevention

LAX Ball Pec Smash (No Measure)

2 Minutes / Side

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