Thursday 072612

albany gymLink of the Day

This Week’s Mobility


Row 250 m

20 Jumping Alternating Lunges

Warm-Up Thruster


I. For time:

25 Thrusters (95/65)

4 Rope Ascents – 20′

25 Hang Squat Clean (95/65)

4 Rope Ascents – 20′

25 Front Squat (95/65)

4 Rope Ascents

25 Squat Clean (95/65)

*40 Minute Time Limit

Scaling options for all ability levels will be provided for by your coach.



Hit The WOD

Use Dumbells (55/30) Per Hand To Replace Barbells For All Movements.

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.