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17
Jul

Wednesday 071812

Link of the Day

albany gym

Warm-Up:

Review Kettlebell Snatch

WOD:

I. 3 Rounds:

10 Right Hand Kettlebell Snatches

Rest 30 Seconds

10 Left Hand Kettlebell Snatches

Rest 1 Minute

II. Handstand Walk Practice – 15 Minutes

III. 6 Rounds:

As Many Repetitions As Possible in 25 Seconds:

Double Unders

Rest 35 Seconds

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

 

Competitors:

4+ Hours Before WOD:

Swim 20 Minutes Free Style @ Z1 Pace

Post WOD:

IV. 30 Turkish Get-Ups – Slow And Steady

*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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