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WOD’s can be scaled for athletes of all abilities

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Olympic Wall Squat (No Measure)

Function WOD

5RM: Deadlift

Sport WOD

5RM: Low Hang Snatch

Work up to a heavy Squat Snatch from the low hang (below knees)
Establish a 5RM Low Hang Snatch in 15 Minutes

Function WOD

East Coast Championship WOD 3 – Function (Time)

25 Overhead Squat (135/95)

75 Double Unders

25 Kettlebell Swings (70/53)

75 Double Unders

25 Overhead Squats
* 15 Minute Time Cap

Sport WOD

East Coast Championship WOD 3 – Sport (Time)

25 Overhead Squat (135/95)

75 Double Unders

25 Calorie Row

75 Double Unders

25 Overhead Squats
* 15 Minute Time Cap

Injury Prevention

LAX Ball Foot Smash (No Measure)

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