Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 35 Minute Time Cap
Woehlke (3 Rounds for time)
3 Rounds, Each For Time of:
4 Jerks (185/125)
5 Front Squats (185/125)
6 Power Cleans (185/125)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
* Rest 3 Minutes Between Rounds
[Scaling Suggestions]:
[Scale 1]:
3 Rounds, Each For Time of:
4 Jerks (155/105)
5 Front Squats (155/105)
6 Power Cleans (155/105)
30 Pull-Ups
40 Push-Ups
50 Sit-Ups
[Scale 2]:
3 Rounds, Each For Time of:
4 Jerks (105/75)
5 Front Squats (105/75)
6 Power Cleans (105/75)
20 Barbell Pull-Ups
20 Push-Ups
20 Sit-Ups
Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.
He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.