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16
Dec

Wednesday 121714

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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

PVC Mobility (No Measure)

10 Pass Through

5 Figure 8s / Side

10 Reverse Pass Through

10 Overhead Squats

Rotator Cuff Stretch 20s / Side

Function WOD

Big Hippo (Time)

21-15-9-15-21 of:

Hang Power Cleans, 135/95

Push Ups

40 DU After each round
RX+ = Power Cleans (135/95)

* 20 Minute Time Cap

Function Strength

Overhead Squat

Build to a heavy single in 15 minutes.

Sport Strength

Snatch

Build to a heavy single in 15 minutes.

Injury Prevention

1×15: Band Pull Aparts (No Measure)

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