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2
Oct

Friday 100314

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Olympic Wall Squat (No Measure)

Accumulate 2 Minutes. Use a band.

Function Strength

Metcon (10 Rounds for weight)

Every Minute on the Minute for 10 Minutes:
1 Back Squat @ 85-95% 1RM

Sport Strength

Metcon (Weight)

Snatch Complex:
1 Power Snatch + 1 Squat Snatch
* Build to a Heavy Weight.

Function & Sport

Wile E. Coyote (Time)

3 Rounds For Time of:
60 Double Unders
30 Wall Balls (20/14)
15 Deadlifts (245/175)
* 15 Minute Time Cap

Injury Prevention

Couch Stretch (No Measure)

3 Minutes / Side

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