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3
Dec

Friday 120415


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

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Workout of the Day

* 20 Minute Time Cap

The Approaching Storm (Time)

10-9-8-7 of:

Back Squats (185/130)

Push-Ups

Immediately Into,

6-5-4 of:

Front Squats (155/105)

Handstand Push-Ups

Immediately Into,

3-2-1 of:

Overhead Squats (135/95)

Wall Walks (Nose to Wall)

[Scaling Suggestions]:

[Scale 1]:

Back Squat (155/105)

Front Squat (135/95)

Overhead Squat (95/65)

Gymnastics: No Change

[Scale 2]:

Back Squat (135/95)

Front Squat (95/65)

Overhead Squat (75/55)

Segmented Push-Ups

DB Strict Press (40/20)

Scaled Wall Walks

Metcon (Weight)

3 Sets of:

A1.) 15 DB Row / Side

A2.) 12 Scap Push-Ups

* Record DB Weight.

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