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6
Oct

Wednesday 100715

Announcements

Gymnastics Club is moving to an all new time!
Tuesday’s & Thursday’s @ 6:00pm!

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

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Workout of the Day

* 25 Minute Time Cap

Follow Me (Time)

5 Rounds of:

1 Rope Climb (15′)

12 Toes To Bar

1 Rope Climb (15′)

12 Toes To Bar

6 One-Armed Squat Cleans / Side*

* Use a DB (50/30) or KB (53/35)

[Scaling Suggestions]:

[Scale 1]:

5 Rounds of:

1 Rope Climb (15′)

10 Toes To Bar

1 Rope Climb (15′)

10 Toes To Bar

6 One-Armed Squat Cleans / Side*

Reduce the Squat Clean Weight*

* Use a DB (30/25) or KB (35/26)

[Scale 2]:

5 Rounds of:

2 Rope Get-Ups

10 Knee Tucks

2 Rope Get-Ups

5 One-Armed Squat Cleans / Side *

* Use a DB (20/15) or KB (26/18)

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