Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Monster Walks (No Measure)

Function Strength

3RM: Deadlift (Establish in 20 Minutes)

Sport Strength

3RM: Sumo Deadlift (Establish in 20 Minutes)

Function WOD

Deadlift EMOM – Function (7 Rounds for reps)

Every Minute on the Minute for 14 Minutes:

Odd: 5 Deadlifts (225/155) + 15 Air Squats + AMRAP Double Unders

Even: Rest

Sport WOD

Deadlift EMOM – Sport (7 Rounds for reps)

Every Minute on the Minute for 14 Minutes:

Odd: 5 Deadlifts (315/225) + 15 Air Squats + AMRAP Double Unders

Even: Rest

Injury Prevention

Downward / Upward Dog (No Measure)