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Dec

Wednesday 120215

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

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Workout of the Day

* 30 Minute Time Cap

Matt 16 (Time)

16 Deadlifts (275/185)

16 Hang Power Cleans (185/125)

16 Push Press (135/95)

Row 800m

16 Deadlifts (275/185)

16 Hang Power Cleans (185/125)

16 Push Press (135/95)

Row 800m

16 Deadlifts (275/185)

16 Hang Power Cleans (185/125)

16 Push Press (135/95)

[Scaling Suggestions]:

[Scale 1]:

16 Deadlifts (225/155)

16 Hang Power Cleans (135/95)

16 Push Press (95/65)

Row 800m

16 Deadlifts (225/155)

16 Hang Power Cleans (135/95)

16 Push Press (95/65)

Row 800m

16 Deadlifts (225/155)

16 Hang Power Cleans (135/95)

16 Push Press (95/65)

[Scale 2]:

16 Deadlifts (135/95)

16 Hang Power Cleans (95/65)

16 Push Press (65/45)

Row 400m

16 Deadlifts (135/95)

16 Hang Power Cleans (95/65)

16 Push Press (65/45)

Row 400m

16 Deadlifts (135/95)

16 Hang Power Cleans (95/65)

16 Push Press (65/45)
U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

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