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

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Workout of the Day

* 16 Minute Time Cap

Alien Angel (Time)

90 Double Unders

9 Muscle Ups

9 Dumbbell Squat Clean Thrusters (65/45)

80 Double Unders

8 Muscle Ups

8 Dumbbell Squat Clean Thrusters (65/45)

70 Double Unders

7 Muscle Ups

7 Dumbbell Squat Clean Thrusters (65/45)

[Scaling Suggestions]:

[Scale 1]:

60 Double Unders

3 Muscle Ups

6 Dumbbell Squat Clean Thrusters (55/35)

50 Double Unders

3 Muscle Ups

5 Dumbbell Squat Clean Thrusters (55/35)

40 Double Unders

3 Muscle Ups

4 Dumbbell Squat Clean Thrusters (55/35)

[Scale 2]:

90 Single Unders

9 Scaled Muscle Ups or Transitions

9 Dumbbell Squat Clean Thrusters (35/25)

80 Single Unders

8 Scaled Muscle Ups or Transitions

8 Dumbbell Squat Clean Thrusters (35/25)

70 Single Unders

7 Scaled Muscle Ups or Transitions

7 Dumbbell Squat Clean Thrusters (35/25)

Strength

Metcon (AMRAP – Reps)

1 Set / Side for MAX Reps of:

One Armed Dumbbell Rows

* You Pick the Weight

Record the total combined reps, give it everything you’ve got!