Wednesday 051315


Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule.

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

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A): Group Dynamic (No Measure)

B): Sumo Deadlift High Pull Technique (No Measure)


Sumo Deadlift

Sumo Deadlift Shrug (Slow)

Sumo Deadlift Shrug (Fast)

Full Sumo Deadlift High Pull

Workout of the Day

Rocky Balboa (5 Rounds for time)

5 Rounds of:

20 Wall Balls (20/14) (10ft Target)

20 Sumo Deadlift High-Pulls (75/55)

20 Box Jumps (20)

20 Push Press (75/55)

20 Calorie Row

* Rest 1 Minute Between Rounds.


– 35 Minute Time Cap

– Record Time for Each Round

** 35 Minute Time Cap.


Banded Super Couch Stretch (No Measure)

* 2 Minutes / Side

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