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17
Jan

Monday 011816

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

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Strength

10 Minute EMOM of:

ODD: 5 Back Squat @ Body Weight

Even: :40 of Wall Walks

* Record Back Squat Weight & Total Wall Walk Reps.

ODD:: Back Squat (5 Back Squat @ Body Weight)

EVEN:: Wall Walks (Max Reps in :40)

Workout of the Day

* 15 Minute Time Cap

Birds of Paradise (Time)

3 Rounds of:

10 DB Hang Squat Snatches, Left Arm

5 Bar Muscle Ups

10 DB Hang Squat Snatches, Right Arm

5 Bar Muscle Ups

Dumbbell Weight (55/30)

[Scaling Suggestions]:

[Scale 1]:

3 Rounds of:

10 DB Hang Squat Snatches, Left Arm

3 Bar Muscle Ups

10 DB Hang Squat Snatches, Right Arm

3 Bar Muscle Ups

Dumbbell Weight (40/25)

[Scale 2]:

3 Round of:

7 DB Hang Squat Snatches, Left Arm

5 Strict Pull-Ups or Barbell Pull-Ups

5 Strict Dips or Push-Ups

7 DB Hang Squat Snatches, Right Arm

5 Strict Pull-Ups or Barbell Pull-Ups

5 Strict Dips or Push-Ups

Dumbbell Weight (25/15)

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