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Dec

Wednesday 121014

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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

1×10: Inchworm (No Measure)

1×10: Reverse Inch Worm (No Measure)

Function WOD

Star Lord – Function (AMRAP – Rounds and Reps)

AMRAP 20 of:

200 Double unders

100 Air Squats

80 Burpees

60 Wall Balls, 20/14

40 Toes 2 Bar

20 Handstand Push Ups

10 Ring Dips

Sport WOD

Star Lord (AMRAP – Rounds and Reps)

AMRAP 20 of:

200 Double unders

100 Air Squats

80 Burpees

60 Wall Balls, 20/14

40 Toes 2 Bar

20 Strict HSPU

10 Muscle ups

Injury Prevention

Barbell Calf Smash (No Measure)

2 Minutes / Side

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