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

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Warm-Up

Group Dynamic (No Measure)

Workout of the Day

* 25 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

7 Rounds of:

400m Run

21 Walking Lunges

12 Pull-Ups

9 Burpees

* No Vest

[Scale 2]:

5 Rounds of:

400m Run

21 Walking Lunges

15 Ring Rows or Scaled Pull-Ups

9 Burpees

René (Time)

7 Rounds of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

If you have a 20-lb. weight vest or body armor, wear it.

Mobility

Couch Stretch (No Measure)

4 Minutes / Side