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2
Dec

Thursday 12/03/15

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

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Workout of the Day

* Choose A.) or B.)

A.): Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

5 Barbell Pull-Ups

10 Segmented or Box Push-Ups

15 Air Squats

B.): Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

Complete Cindy

After Party

Metcon (8 Rounds for time)

Tabata (:20 On, :10 Off – 8 Rounds)

Hollow Hold

Superman Hold

* Alternate Between Exercises

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