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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Banded Monster Walks (No Measure)

1 x 10 Walks to the Left,

1 x 10 Walks to the Right,

Gunslinger Walk Across Room

Reverse Gunslinger Walk Back Across Room.

Function & Sport

Jenny (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

45-lb. overhead squats, 20 reps

45-lb. back squats, 20 reps

500m Row

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Injury Prevention

Full Body Barbell Smash (No Measure)

Spend some quality time with the Barbell.

Roll up on each area for 90 seconds to 2 minutes.

– Forearms

– Shoulders (Front Delts)

– Quads

– Inner Thigh

– IT Band

– Calves

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