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24
Sep

Thursday 092514

Main – Albany CrossFit: WOD – (Be)tter

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Gymnastics

Metcon (No Measure)

10 Minute AMRAP for Quality of:
10-15 Air Squats
20 Second: Squat Hold
10-15 Sit Up to Straddle
20 Second: Pancake Split Hold

Skills

Hang Power Clean Technique (No Measure)

Function & Sport

Team DT (Time)

Teams of 2, 5 rounds:
24 Deadlifts (155/105)
18 Hang Power Cleans (155/105)
12 Shoulder to Overhead (155/105)
* 20 Minute Time Cap

Injury Prevention

LAX Ball in Forearms (No Measure)

2 Minutes / Side

LAX Ball Foot Smash (No Measure)

2 Minutes / Side

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