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6
Aug

Tuesday 080712

 

Link of the Day clifton park gym

This Week's Mobility

Warm-Up:

Run 200

20 Burpee Broad Jumps

Run 200m

 

WOD:

 

I. 5 sets @ 90-95%:

5 Muscle-ups

5 Handstand Pushups

10 Kettlebell Swings (Heavy)

10 Box Jumps (24/20)

15 Double-Unders

Row 15 Calories

*Rest walk 3 minutes between sets 

Scaling Levels for all abilities will be provided by your coach.

 

Competitors:

Post-WOD:

1 set all out:

10 Burpees AFAP,

25 Double-Unders

10 Burpees AFAP

Row 25 calories

*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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