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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Banded Monster Walks (No Measure)

10 Steps to the Left & Right.

Walk forward across room, backwards back.

Strength

1×1: Back Squat

* Hip crease below parallel.

** Full extension of the hips and knees (all joints stacked) when standing.

*** Barbell must be returned to the squat rack. The rep will not count if you drop it!

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
* Pull Ups: Chin over the bar, full extension of arms at bottom.

** Ring Rows: Top of the ring shoulder height. Ballistic block directly underneath pull up bar. Rings must touch body & arms extend fully when lowering for every rep.

*** Note: Jumping Pull Ups of any kind do not count. Athletes performing regular pull ups must jump to a bar, establish a dead hang, and have the feet clear of the ground when fully extending (no toe pushing).

**** Barbell Weight: (95/65), (75/55), (55/35). These are the only options. No in between weights count for this competition.

Injury Prevention

5 Minute Squat Test (No Measure)

Accumulate 5 Minutes in the bottom of your Squat.