Thursday 120116

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

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Workout of the Day

* 20 Minute Time Cap

Metcon (Time)

4 Rounds of:

100m Lunge

300m Row

* Wear a 20 lbs. Weight Vest

[Scale 1 & 2]:

No Change, No Vest.

After Party

* Complete within 15 minutes. Rest as needed between sets.

Metcon (No Measure)

8 SuperSets of:

B1.) 8 Ring Support Circles

B2.) 4 Reverse Ring Flyes

* Draw cirlces with your hands while in push up support. Ring row Position, pull rings laterally with straight arms.