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

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Strength

10 Minute AMRAP of:

ODD: 3 Snatch Balance @ Body Weight

EVEN: 6 Renegade Rows / Side (53/35)

[Scaling Suggestions]:

[Scale 1]:

Snatch Balance @ 75% Body Weight

Renegade Row (45/25)

[Scale 2]:

Snatch Balance @ 50% Body Weight

Renegade Row (25/15)

ODD: Snatch Balance (@ Body Weight)

EVEN: Renegade Row (6 / Side @ (53/35))

Workout of the Day

* 12 Minute Time Cap

The Physical World (Time)

21 Dumbbell Thrusters

90 Double Unders

18 Dumbbell Thrusters

90 Double Unders

15 Dumbbell Thrusters

90 Double Unders

* You pick the weight, go HEAVY!

[Scaling Suggestions]:

[Scale 1]:

18 Dumbbell Thrusters

60 Double Unders

15 Dumbbell Thrusters

60 Double Unders

12 Dumbbell Thrusters

60 Double Unders

* You pick the weight, go HEAVY!

[Scale 2]:

15 Dumbbell Thrusters

90 Single Unders

12 Dumbbell Thrusters

90 Single Unders

9 Dumbbell Thrusters

90 Single Unders

* You pick the weight, go HEAVY!