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15
Dec

Tuesday 121614

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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Spiderman Lunge with Hamstring Stretch (No Measure)

Across the room. Move slowly focusing on the stretches.

Skills

Sumo Deadlift High Pull Technique (No Measure)

Progression:

Sumo Deadlift

Sumo Deadlift Shrug (Slow)

Sumo Deadlift Shrug (Fast)

Full Sumo Deadlift High Pull

Function & Sport

Task Priority (3 Rounds for time)

Teams of 2 (1 athlete works at a time)

3 rounds:

50 Wall Balls (20/14)

50 Sumo Dead Lift High Pull (75/55)

50 Box Jumps Overs (24/20)

50 Burpees

50 Calorie Row

Rest 1:00 Between Rounds
* 25 Minute Time Cap

Injury Prevention

LAX Ball in Calfs (No Measure)

* 2 Minutes / Side

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