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

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Warm-Up

A.): Quick Group Dynamic (No Measure)

5 Mins. then on to technique.

B.): Thruster Technique (No Measure)

Workout of the Day

* 35 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

5 Rounds of:

15 Thrusters (75/55)

5 Strict Ring Dips

15 Push Ups

5 Strict Handstand Push Ups

50m Bear Crawl

[Scale 2]:

5 Rounds of:

10 Thrusters (55/35)

5 Scaled Ring Dips

5 Push Ups

5 Kick Ups

25m Bear Crawl

Pike (Time)

5 Rounds of:

20 Thrusters (75/55)

10 Strict Ring Dips

20 Push Ups

10 Strict Handstand Push Ups

50m Bear Crawl

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

Mobility

1×20: Downward / Upward Dog (No Measure)