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

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Workout of the Day

* 20 Minute Time Cap

Once Upon a December (Time)

3 Rounds of:

500m Row

21 Burpees

12 Thrusters (95/65)

[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

400m Row

15 Burpees

12 Thrusters (75/55)

Skills Practice

* Compare to 8/13/15

Double Under Skills (AMRAP – Reps)

PRACTICE for 10 minutes:

1 Single Under

1 Double Under

2 Single Unders

2 Double Unders

3 Single Unders

3 Double Unders

* Continue this process alternating between Single & Double Unders for as long as possible.

** If you break the sequence…start over. Count the total repetitions of the most successful attempt.

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