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14
Oct

Thursday 101515

Announcements

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

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

View Public Whiteboard

Workout of the Day

* 20 Minute Time Cap

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
[Scaling Suggestions]:

[Scale 1]:

Same As RX

[Scale 2]:

4 Rounds of:

400m Run

15 Overhead Squats (55/35)

After Party

Metcon (8 Rounds for time)

Tabata (:20 On, :10 Off – 8 Rounds)

Ring Support HOLD

Bottom of Dip HOLD

* Alternate between exercises.

[Scaling Suggestions]

[Scale 1]:

Same As RX

[Scale 2]:

Top of Ring Push-Up HOLD

Bottom of Ring Push-Up HOLD

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