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10
Sep

Thursday 091114

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Gymnastics Skills
(12 Minutes for Quality of):
15 Leg Swings / Side
10 Sit Up to Straddles or Hollow Raises
10 Bridge Ups or Superman Raises
10 Ring Dips (w/turn out) or Ring Push Ups (w/turn out)
10 Pistols (Alternating) or 10 Lunges

Skills

Push Press Technique (No Measure)

Led by the class coach.
Then warm up to your WOD weight.

Function & Sport

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:
(In Teams of Two)
30 Push Press (135/95)
30 Burpees
30 Goblet Squats (70/53)
* One Partner working at a time.

Injury Prevention

1×15: Downward / Upward Dog (No Measure)

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