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29
Sep

Sunday 093012

Link of the Day clifton park bootcamp

This Week's Mobility

 

Warm-Up:

Review the Clean

 

WOD:

I. For time:

Run 400m

21 Power Cleans (185/120)

Run 400m

15 Power Cleans (205/135)

Run 400m

9 Power Cleans (225/150)

II. "Couch Stretch" 3 minutes per leg

*Scaling options for all athletes will be provided by the coaches in class

 

Competitors:

For more guidance, please email kevin.houston@albanycrossfit.com

 

Endurance:

Long Interval: 3 x 1 mile

*Rest 5:00, hold all 1M splits within 5-7 seconds

Short Interval: 4 x 600m TT

*Work:Rest 1:3

Tempo/TT: 10k TT

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