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

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Strength

20 Minute Time Cap.

60’ Yoke Carry (30’ Down / 30’ Back) for MAX Weight.

Yoke Carry

Conditioning

10 Minute Time Cap.

Re-Test from 4.23.18

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
[Scale 1]:

150 Wall Balls (14/10)

[Scale 2]:

105 Wall Balls (10/8)

Recovery

Foam Roll:

Quads x 20 / Side

Upper/Lower Back x 20 / Spot