Call Us: (518) 459.4444

4
Jul

Thursday 070512

Link of the Day

albany gym

Warm-Up:

Snatch Skill Transfer

WOD:

I. Squat Snatch

2 – 2 – 2 – 2 – 2 @ 90%

Rest 2 minutes between sets

II. Front Squat

3 x 3 @ 80%

Rest 2 minutes between sets

III. 3 Sets:

20 GHD Situps

Rest 1 minute between sets

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

 

Competitors:

Rest 6+ hours

I. 5 Sets:

10 Tough Russian Swings

10 Burpees AFAP

25 Double-Unders AFAP

Rest 3 minutes

II. 5 sets:

Row 35 seconds @ best 500m race pace

Rest 2:35

*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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