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3
Nov

Sunday 110412

Link of the Day albany gym

This Week's Mobility

 

Warm-Up:

3 Rounds:

15 Wallballs

15 Knees-to-Elbows

15 Ring Rows

 

WOD:

I. 2 Rounds For Time:

50 Pullups

75 AbMat Situps

50 Overhead Squats (75/55)

75 Double-Unders

*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 1200m

*Rest 2:00, hold splits within 3-5 seconds

Short Interval: 3 x (100m + 200m + 400m)

Tempo/Time Trial: 10k Time Trial

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