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9
Jul

Tuesday 071012

Link of the Day

albany gym

Warm-Up:

Row 250

20 Spiderman Lunges

15 Inchworms

WOD:

I. 7 Sets:

5 Tough Thrusters

10 Burpees (As Fast As Possible)

Row 25 Seconds @ 90%

Rest 6 Minutes Actively

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

 

Competitors:

Rest 6+ hours
I. Run 400 m @ 90%
Walk rest 5 min actively x 3

II. Rest 12 min working on handstand walk

III. Run 400 m @ 90%
Walk rest 5 min actively x 3

*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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