Saturday 092714

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Foam Roll IT Bands (No Measure)

1 x 20 / Side

Function & Sport

Big Boat Race Relay (Time)

Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 300 Meter Row

One teammate works while the others rest.
Each teammate completes 3 relays at each station.
* 35 Minute Time Cap

Injury Prevention

Hollow Arch Hold (No Measure)

4 x Max Effort Holds