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16
Sep

Wednesday 091714

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Do A then B on one side, repeat on the other leg.

A: Banded Hamstring Floss (No Measure)

1 Minute per Side

B: Banded Super Couch Stretch (No Measure)

1 Minute per Side

Function Strength

3×3: Back Squat (@ 80-85% 1RM)

Sport Strength

10-8-6-4-2 Climbing

1×10: Deadlift (70-75% 1RM)

1×8: Deadlift (75-80% 1RM)

1×6: Deadlift (80-85% 1RM)

1×4: Deadlift (85-90% 1RM)

1×2: Deadlift (90-95% 1RM)

Function & Sport

Metcon (3 Rounds for time)

Row
3 x 750m
* Rest 1:30 Between Rounds

Injury Prevention

LAX Ball Foot Smash (No Measure)

Spend at least 3 minutes per side. Take care of your feet.

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