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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

1×12: Hollow Rocks or Raises (No Measure)

1×12: Superman Rocks or Raises (No Measure)

Metcon

Luke (Time)

500m Row

15 Clean and Jerk, 155/105

500m Row

30 Toes to Bar

500m Row

45 Wall Balls, 20/14

500m Row

45 Kettlebell Swings, 1.5-pood/1-pood

500m Row

30 Ring Dips

500m Row

15 Lunges, 155/105

500m Row

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.
*35 Minute Time Cap

Injury Prevention

5 Minute Squat Test (No Measure)

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