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21
Oct

Monday 102212

Link of the Day

This Week's Mobility:

 

Warm-Up:

3 Rounds:

15 Wallballs

10 Ring Rows

5 Wall Climbs

 

WOD:

I. Barbell Lunges in Front Rack

3 sets, 10 reps (5 per leg)

II. Open WOD 12.5

AMRAP in 7 minutes of the following progression:

3 Thrusters (100/65)

3 Chest-to-Bar Pullups

6 Thrusters

6 Chest-to-Bar Pullups

9 Thrusters

9 Chest-to-Bar Pullups

and so on….

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

 

Competitors:

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

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