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26
Jun

Wednesday 062712

Link of the Day

clifton park fitness

Warm-Up:

Row 250m

20 Spiderman Lunges

15 Clapping Pushups

10 Inchworms

WOD:

I. For time:

30 Man-Makers (35lb/25lb per hand)

*10 Minute Time Limit

Rest 5 min

II. For time:

50 Double-Unders

10 Burpees

40 Double-Unders

10 Burpees

30 Double-Unders

10 Burpees

20 Double-Unders

10 Burpees

10 Double-Unders

10 Burpees

*10 Minute Time Limit

Rest 5 min

III. For time:

50 Kettlebell Swings (70/53)

Row 350m

*10 Minute Time Limit

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

 

Competitors:

Rest 5 minutes after the Kettlebell Swings and Row then –

Max Cals on AirDyne in 3:30

*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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