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

Workout of the Day

25 Minute Time Cap.

* Record the total team time, note individual scores in the comments.

Team Jackie (Time)

Complete in Teams of 2,

2,000m Row

100 Dumbbell Thrusters (35/20 per hand)

60 Chest to Bar Pull-Ups

[Scale 1]:

2,000m Row

100 Dumbbell Thrusters (25/15 per hand)

60 Pull-Ups

[Scale 2]:

2,000m Row

50 Dumbbell Thrusters (20/12 per hand)

60 Ring Rows

After Party

Tabata Ring Holds (8 Rounds for time)

Tabata (:20 On, :10 Off – 8 Rounds)

Ring Support HOLD

Bottom of Dip HOLD

[Scaling Suggestions]:

[Scale 1]:

Same as RX, or mix & match RX & Scale 2.

[Scale 2]:

Top of Ring Push-Up HOLD

Bottom of Ring Push-Up HOLD