Wednesday 110916

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

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Workout of the Day

Metcon (Distance)

3 Rounds of:

5 Minutes MAX Distance Run, Row, or Bike.

* Rest 5 Minutes.

* It’s okay to get the best of all world’s and pick a different method of travel each round.

After Party

Metcon (No Measure)

4 SuperSets of:

B1.) 8 Rope Pull-Ups*

B2.) 6 Strict Pausing Ring Dips*

– Rest 90 Seconds Between Sets.

* Alternate which hand is on top each set for the Rope Pull-Ups. Pause for :2 at the top and bottom of each Ring Dip.

[Scale 1]:

B1.) 8 Strict Chin Ups

B2.) 6 Pausing Matador Dips

[Scale 2]:

B1.) 8 Supine Ring Rows

B2.) 6 Pausing Ring Push-Ups

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