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4
Dec

Saturday 120515


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

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Workout of the Day

* 18 Minute Time Cap

The Kessel Run (4 Rounds for time)

4 Rounds of:

500m Row

* Rest 1:1

Record time for each round, and keep each effort within :30 of each other.

[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

4 Rounds of:

350m Row

* Rest 1:1

After Party

Metcon (Time)

3 Sets for Quality of:

:30 L-Sit Hold

:30 Chin Over Bar Hold

:30 Handstand Hold

[Scaling Suggestions]:

[Scale 1]:

Reduce Holds to :20 to :25

[Scale 2]:

:20-25 of:

Scale L-Sit Hold

Chin Over Bar (Barbell in Rig) Hold

Tripod Hold

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