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23
Feb

Wednesday 022416


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

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Workout of the Day

10 Minute EMOM of:

ODD: 3 Deficit Deadlifts, Climbing – Start at 80% 1RM

EVEN: :30 Handstand HOLD

* Use a 1″ Deficit.

[Scaling Suggestions]:

[Scale 1]:

ODD: 3 Deficit DL at 80% 1RM Across

EVEN: :30 Handstand Hold

[Scale 2]:

ODD: 5 Deadlift (NO DEFICIT)

EVEN: :30 Plank HOLD

ODD: Deficit Deadlift (5 x 3, Climbing – Start at 80% 1RM)

EVEN: Metcon (Time)

:30 Handstand HOLD

After Party

Pumping Iron III (AMRAP – Reps)

Tabata (:20 On, :10 Off – 16 Rounds)

Dumbbell Bicep Curl

Dumbbell Strict Press

Dumbbell Overhead Shrug

Dumbbell Bent Over Row (Both Arms at the Same Time).

* You Pick the Weight.

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