Wednesday 111214


WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Kettlebell Arm Bar (No Measure)

Function Strength

1RM: Floor Press

Sport Strength

1RM: Bench Press

Function & Sport

Dirty Dancer (Time)

4 Rounds of:

10 Deadlifts (225/155)

10 Toes 2 Bar

10 Hand Stand Push Ups

10 Alternating Pistols
* 12 Minute Time Cap

** RX Plus = Deadlift (245/175)

Injury Prevention

5 Minute Squat Test (No Measure)

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