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12
Jun

Wednesday 061312

Link of the Day

clifton park gym

Warm-Up:

Group Dynamic + Ankle and Hip Mobility

WOD:

I. 5 Sets:

20 Unbroken Chest-to-Bar Pullups

Rest 20 seconds

25 Unbroken Wall Balls

Rest 20 seconds

30 Unbroken Double-Unders

*Rest 5 minutes between sets

Scaling options for all ability levels will be provided for by your coach

 

Competitors:

**Come in early and perform:

I. 5 Attempts:

30m Sprint accelerations from push up position – increase to only 80% effort

*Walk back to starting line is rest period

II. 5 Sets:

4 Stone-to-Shoulder (alternate shoulder each rep)

Carry 25 m on shoulder

*Rest 30 seconds between sets

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact kevin.houston@albanycrossfit.com for more information.

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