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

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Warm-Up

Agility Ladder Drills (No Measure)

Workout of the Day

[Scaling Suggestions]:

[Scale 1]:

Partner A: Run 400m

Partner B:

AMRAP of:

4 Pull-Ups

8 V-Ups

12 Air Squats

[Scale 2]:

Partner A: Run 200m

Partner B:

AMRAP of:

4 Scaled Pull-Ups

8 Ab-Mat Sit Ups

12 Air Squats

Dazed and Confused (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

Partner A: 400m Run (“Dazed)

Partner B: Rounds of “Confused”

4 Pull-Ups

8 GHD Sit Ups

12 Air Squats

* This a partner WOD. While Partner A runs 400m, Partner B completes rounds of the Confused AMRAP. Switch when Partner A returns from the run.

Score = Combined rounds of “Confused.” Keep track of your rounds n’ reps!

Mobility

5 Minute Squat Test (No Measure)

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