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30
Jul

Tuesday 073112

Link of the Day

clifton park gymThis Week's Mobility

Warm-Up:

Row 500m 2 Rounds:

15 Overhead Squats

15 Pushups

WOD: I. 4 Sets @ 97%:

15 Power Snatch (95/65)

15 Burpees

25 Double Unders

Rest Protocol:

4 Minutes After Set 1

5 Minutes After Set 2

6 Minutes After Set 3

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

Competitors:

Rest 6+ Hours

3 Sets: Row 1K @ 97%

Rest Protocol:

10 Minutes After Set 1

12 Minutes After Set 2

* 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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