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2
Jul

Tuesday 070312

Link of the Day

clifton park gym

Warm-Up:

Group Dynamic

WOD:

I. Power Snatch – build to a tough single in no more than 4 sets

II. For time:

Row 500m

15 Squat Clean Thruster (155/105)

Row 500m

15 Squat Clean Thruster

Row 500 m

*15 minute cap

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

 

Competitors:

6+ hours before WOD –

I. 5 Sets:

AMRAP E-ROM HSPU

Run 400 m @ 90%

Rest walk 5 minutes

II. 4 Sets:

AMRAP Triple Unders in 1 minute

1 Minute Rest

 

Pre-WOD:

I. Clean and Jerk – 3 on the minute for 6 minutes @ 75% 1RM

*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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