Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Front Rack Mobility
15 Mins. to build to a heavy single TEMPO Thruster. :5 Lower to the Squat + Speed Up.
Tempo Thruster (Record Heaviest Lift )
15 Min. Time Cap
9 Unbroken Thrusters (65/45)
15 Unbroken Thrusters (65/45)
21 Unbroken Thrusters (65/45)
* Restart the set if you put the barbell down. Set a personal goal to maintain on the 500m split time for the rows.
Barbell Weight (55/35)
Unbroken Dumbbell Thrusters
(20/15 per hand)
500m to 750m Rows
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Thread the Needle Pose / Side
1 Min. Supine Twist Pose / Side