Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Every 2 Minutes for 14 Minutes:
1 Overhead Squat @ 80% 1RM, Climbing
[Scale 1]:
1 Overhead Squat @ 80% 1RM, Across
[Scale 2]:
1 Overhead Squat @ Moderate Weight
Overhead Squat (7 x 1 @ 80% 1RM, Climbing)
After Party
* 15 Minute Time Cap
Metcon (Time)
10-8-6-4-2 of:
Strict Handstand Push-Ups
5-4-3-2-1 of:
Rope Climbs (15′)
[Scale 1]:
5-4-3-2-1 of:
Strict Handstand Push-Ups (To AB Mats)
5-4-3-2-1 of:
Rope Climb (10′)
[Scale 2]:
10-8-6-4-2 of:
Pike Push-Ups
5-4-3-2-1 of:
Rope Get-Ups