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29
Dec

Tuesday 123014

Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Barbell Quad Smash (No Measure)

Test: 5 Squats

Smash: 2 Minutes / Side

Re-Test: 5 Squats

Skills

Thruster Technique (No Measure)

Coach led with an empty barbell.

Metcon

Three Amigos (AMRAP – Rounds and Reps)

25 Minute AMRAP of:

3K Row

100 Kettlebell Swings (70/53)

30 Thrusters (75/55)

30 Thrusters (95/65)

30 Thrusters (115/80)

30 Thrusters (135/95)

30 Thrusters (155/105)

Max Thrusters (185/135) in Time Remaining

* 1 athlete works at a time – split up as desired.

** RX Plus – 100 Dumbbell Snatches (70/50)

Injury Prevention

Couch Stretch (No Measure)

2 minutes / side

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