Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Hamstring Floss (No Measure)

Function Strength

8×4: Back Squat (@ 70-80% 1RM)

Sport Strength

1RM: Power Clean (Max Effort!)

Function WOD

Freddy Kruger (Time)

21-15-9 of:

Kettlebell Swings (70/53)

Burpees to Target (6″ Max Reach)
* 12 Minute Time Cap

Sport WOD

Jason Voorhees (Time)

21-15-9 of:

Power Cleans (155/105)

Bar Facing Burpees
* 12 Minute Time Cap

Injury Prevention

Foam Roll Upper / Lower Back (No Measure)