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2
Dec

Wednesday 120314

Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Barbell Shoulder Smash (No Measure)

2 Minutes / Side

Function Strength

Hang Snatch Complex (Weight)

1 Hang Power Snatch

1 Hang Snatch

Sport Strength

Snatch Complex (Weight)

1 Power Snatch

1 Snatch
Build to a heavy weight in 15 minutes.

Function WOD

Hangin’ With Isabel (Time)

30 Hang Power Snatches

@ 65% Complex Weight.

Sport WOD

Isabel Gets Personal (Time)

30 Power Snatches

@ 70% Complex Weight.

Every time you break complete 2 Muscle ups.

Injury Prevention

LAX Ball Scapular Mobility (No Measure)

2 Minutes / Side

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