WOD

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Satan’s Whiskers (Time) 3 Rounds for Time: 10 C2B Pull ups 10 Front Squats, 165/115 10 Burpees Weightlifting Bent Over Row (4×10)
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (5×7 across) Sport Low Hang Snatch (Heavy Single ) Work up to a heavy Squat Snatch from the low hang (below knees) WOD Sugar Daddy (Time) 21-15-9 Dead Lifts, 225/155 400m Run after each round
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Chadwick” Partner WOD teams of 2 (For Time)- One partner works at a time 50 Ground to overhead 135/95 50 HSPU 50 Deadlifts 135/95 50 Box Jumps (24/20) 50 Wall Balls (20/14) Metcon (Time) 4 Rounds 400m run w/20# vest 6 pull ups w/ 20# vest 12 push-ups w/ 20# vest 18 Pistols (ALT) w/ 20# vest
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD 5k Run (Time) Max Effort 5k Run
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Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Front Squat (8 x 3 @ 50 % + chains) Assistance Bulgarian Split Squats (3×10) Glute-Ham Raises (3 x ME) Prowler Push (200m AHAP)
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