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

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A.): Quick Group Dynamic (No Measure)

B.): Squat Therapy (No Measure)

3 x 10, With a partner. Spot one another.

Workout of the Day

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
* 20 Minute Time Cap


A.): LAX Ball Scapular Mobility (No Measure)

B.): Banded Super Couch Stretch (No Measure)

* 2 Minutes / Side

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