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4
Nov

Wednesday 110514

Announcements

WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

1×12: Downward / Upward Dog (No Measure)

Function & Sport

Work-It-Wednesday (AMRAP – Reps)

Every Minute on the Minute for 30 Minutes:

Minute 1: Max Burpees

Minute 2: Max Lunges

Minute 3: Max Abmat Sit ups

Minute 4: Max Push Ups

Minute 5: Max Air Squats

Minute 6: Max Calories on Rower

Injury Prevention

2×12: Wall Slides (No Measure)

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