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

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Workout of the Day

* 7 Minute Time Cap

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
[Scale 1]:

15-12-9 of:

Thrusters (75/45)

Pull-Ups

[Scale 2]:

21-15-9 of:

Dumbbell Thrusters (35/20)

Ring Rows

After Party

* 15 Minutes to build to a Heavy 50′ Prowler Push with High Handles.

Prowler Push (MAX Weight for 50 feet.)