Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Monster Walks (No Measure)

Function WOD

Triple Shot – Function (Time)

Teams of 2:

(1 athlete works at a time):

40-30-20-10 of:

Push Press, 95/65

Box Jumps, 24/20

Immediately followed by:

40-30-20-10 of:

Overhead Squats, 95/65

Toes 2 Bar

Immediately followed by:

40-30-20-10 of:

Wall Balls, 20/14

Burpees
* 30 Minute Time Cap

Sport WOD

Triple Shot – Sport (Time)

Teams of 2:

(1 athlete works at a time):

40-30-20-10 of:

Power Snatches, 95/65

Box Jump Overs, 24/20

Immediately followed by:

40-30-20-10 of:

Overhead Squats, 95/65

TTB

Immediately followed by:

40-30-20-10 of:

Wall Balls, 20/14

Burpees
* 30 Minute Time Cap

Injury Prevention

LAX Ball Foot Smash (No Measure)