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7
Jul

Wednesday 070815

Announcements

Endurance Class is canceled this Saturday (7/11).
Homework from Coach Jim: Run 5 Miles and post your time to the Endurance Club’s Facebook group.

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Metcon (No Measure)

2 Rounds for Quality of:

:30 Sampson Stretch / Side

10 Overhead Squat*

10 Sit-Ups to Pike

10 Good Mornings*

10 Pull-Ups or Ring Rows

10 Push Ups

* Round 1: Use a PVC Pipe

* Round 2: Use a Barbell

** 10 Minute Time Cap

Workout of the Day

Viper (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

2 Rope Climbs (15ft)

10 Ring Dips

20 V-Ups

Mobility

Banded Super Couch Stretch (No Measure)

* 2 Minutes / Side

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