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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

Banded Front Rack Stretch (No Measure)

Function Strength

1RM: Front Squat & Jerk Complex

1 Front Squat

1 Jerk
Build to a heavy weight in 15 Minutes.

Take the bar off the rig.

Sport Strength

1RM: ECC Complex

1 Clean

1 Hang Squat Clean

1 Front Squat

1 Jerk
Build to a heavy weight in 15 Minutes.

Function WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
* 10 Minute Time Cap

Sport WOD

ECC Qualifier WOD 3 (Time)

18 – 12 – 6

Deadlift (275/185)

Strict Handstand Pushup
* 10 Minute Time Cap

Injury Prevention

Couch Stretch (No Measure)

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