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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

Flexibility:

20 Front Leg Swings / Side

20 Side Leg Swings / Side

20 Sit Up to Pikes

2 Minutes – Hold Pike Stretch

Metcon

Marston (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

1 Deadlift (405/285)

10 Toes to Bar

15 Lateral Barbell Burpees

* William Blake Marston died during a Navy Seal training exercise on Saturday, January 10th 2015, at the age of 31. Blake was a resident of New Hampshire, a graduate of Stonehill College and frequently trained at CFNE.

Injury Prevention

Recovery Row (No Measure)

Row 500m at a 3:00 Pace. Damper Setting 4.

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