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3
Aug

Saturday 080412

Link of the Dayclifton park gym

This Week's Mobility

 

Warm-Up:

Group Dynamic

Then… Shoulder Mobility

WOD:

I. For Time:

25 Squat Clean (95/65)

20 Handstand Pushups

15 Muscle Ups

20 Handstand Pushups

25 Squat Clean (95/65)

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

 

Competitors:

Part 1: 5 Sets:

Bench Press – Bodyweight – As Many Repetitions As Possible

Rest 20 Seconds

Pull-Ups – Chin Over The Bar – As Many Repetitions As Possible

Rest 5 Minutes Between Sets

 

Rest 2 Hours

 

Part 2:

Run 800 m Time Trial

 

Rest 2 Hours

 

Part 3 :

Hit The WOD

* 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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