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16
Aug

Friday 081712

Reminder: The 7pm at Albany CrossFit and the 6pm and 7pm at CrossFit Clifton Park are cancelled on Friday 8/17 due to Friday Night Fights.  Come join us at 6pm at Albany CrossFit, $5 to participate.  All proceeds going to CrossFit for Hope 2013.

Link of the Day albany fitness

This Week's Mobility

Warm-Up:

Group Dynamic

WOD:

 

Use the following progression until you have completed as a Team of 2 – 100 Total Power Snatches (135/95) and 200 Total Wallballs (20/14):

1st Minute:

Partner 1 – Max Power Snatches

Partner 2 – Max Wallballs

 

2nd Minute:

Partner 1 – Max Wallballs

Partner 2 – Max Power Snatches

 

3rd Minute:

Partner 1 – Max Power Snatches

Partner 2 – Max Wallballs

and so on….

*Once the required number of reps for one of the movements is completed, one teammate can rest during their minute at that station.

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


Competitors:

Rest Day

*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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