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

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Skills Practice

A: 2 Minutes / Side

B: Coach led technique practice.

A: Kettlebell Arm Bar (No Measure)

B: Turkish Get Up

Workout of the Day

* 30 Minute Time Cap

Arnie (Time)

For Time:

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here
RX Weight (70/53)

[Scale 1]:

Weight (53/35)

[Scale 2]:

Weight (35/26)