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Dec

Monday 122214

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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

1×12: Downward / Upward Dog (No Measure)

Function & Sport

The Good Life (Time)

3 Rounds of:

500m Row

12 Burpees

21 Box Jumps (24/20)
* 15 Minute Time Cap

Strength

3×5: Back Squat

@ 70-80% 1RM.

Rest 2 Minutes between working sets.

Injury Prevention

Foam Roll Upper / Lower Back (No Measure)

* Spend 2 Minutes on each of these areas.

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