9 Jan /0 Comments/Uncategorized, WOD Wednesday 010813 Warm-Up: CrossFit Warm-Up – 3 x 10 Strength: Press – 4 x 4 Conditioning: 7 rounds for time and calories of: 30 Seconds ME Row for Calories 5 Muscle-Ups 5 Power Snatches 135/95# Rest 1:1 This Week's Mobility albany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day