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18
Jul

Thursday 071912

Link of the Day

albany gym

Warm-Up:

Run 200m

20 Inchworms

20 Spiderman Lunges

Run 200m

WOD:

I. 3 sets @ 100%

30 seconds AMRAP Clean and Jerks (115/80)

30 seconds AMRAP Box Jumps (24/20)

30 seconds AMRAP Kettlebell Swings (70/53)

30 seconds AMRAP Burpees

*Rest Walk 12 minutes between sets

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

 

Competitors:

*Complete 4 Sets of the WOD

Rest 4+ hours

I. Run 400 m @ 90-95%

rest 5 min

Run 600 m @ 90-95%

rest 6 min

Run 800 m @ 90-95%

rest 7 min

Run 400 m @ 95-100%

*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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