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29
Nov

Sunday 113014

Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Double LAX Ball in Traps (No Measure)

Smash Traps for 2 Minutes

Gymnastics

A) : Strict Pull Ups (Function/Sport: 4,3,3. Scaled: 8,6,6)

Function: Strict Pull Ups

Sport: Strict Pull Ups

*Weight Vest (20/10)

Scaling: Difficult Barbell Pull-Ups

* Rest 2 Minutes between sets.

B): Pull-Up Bar Hang

5 x Max Effort Hangs.

*Rest 1:1.

Function & Sport

Racehorse (Time)

50 Deadlifts (185/135)

On the Minute: Burpees (5/3)

Injury Prevention

Banded Super Couch Stretch (No Measure)

2 Minutes / Side

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