Thursday 033017

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

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Skills Practice

* Coach led practice just before the WOD.

Rowing Technique (No Measure)

Workout of the Day

* 18 Minute Time Cap.

Record the time for each round.

Metcon (3 Rounds for time)

3 Rounds of:

800 Row

* Rest 2 Minutes

[Scale 1]:

No Change

[Scale 2]:

600m Row

* Rest 2 Minutes

After Party

Double Under Skills (AMRAP – Reps)

PRACTICE for 10 minutes:

1 Single Under

1 Double Under

2 Single Unders

2 Double Unders

3 Single Unders

3 Double Unders

* Continue this process alternating between Single & Double Unders for as long as possible.

** If you break the sequence…start over. Count the total repetitions of the most successful attempt.

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