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

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Workout of the Day

Runnin’ Wild (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Burpee Pullovers

30 Air Squats

:60 Handstand HOLD

[Scaling Suggestions]:

[Scale 1]:

10 Burpee Strict Toes To Bar

30 Air Squats

:45 Handstand HOLD

[Scale 2]:

10 Burpee Knee Tuck

20 Air Squats

:30 Handstand HOLD (Wall or Pike)

After Party

Recovery Row (No Measure)

Row 500m at a 3:00 Pace. Damper Setting 4.