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5
Dec

Saturday 120614

Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

2×12: Squat Therapy (No Measure)

Function WOD

Rijn – Function (AMRAP – Reps)

With a 20 Minute Clock…

2 Rounds of:

29 Air Squats

200m Row

29 Burpees

200m Row

29 Jumping Lunges

200m Row

29 Push ups

200m Row

In remaining time complete AMRAP Kettlebell Swings, 70/53

Score: Total Kettlebell Swings

Sport WOD

Rijn (AMRAP – Reps)

With a 20 Minute Clock…

2 Rounds of:

29 Air Squats

200m Row

29 Burpees

200m Row

29 Jumping Lunges

200m Row

29 Push ups

200m Row

In remaining time complete AMRAP Clean and Jerks, 135/95

Score: Total Clean and Jerks

Injury Prevention

1×15: Downward / Upward Dog (No Measure)

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