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29
Mar

Wednesday 033016


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

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Workout of the Day

* 35 Minute Time Cap

———

Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.

Big Sexy (Time)

5 Rounds of:

6 Deadlifts (315/215)

6 Burpees

5 Cleans (225/155)

5 Chest to Bar Pull-Ups

4 Thrusters (155/105)

4 Muscle Ups

[Scaling Suggestions]:

[Scale 1]:

5 Rounds of:

6 Deadlifts (275/185)

6 Burpees

5 Cleans (175/120)

5 Chest to Bar Pull-Ups

4 Thrusters (125/85)

2 Muscle Ups

[Scale 2]:

3 Rounds of:

6 Deadlifts (155/105)

6 Burpees

5 Cleans (125/85)

5 Pull-Ups or Barbell Pull-Ups

4 Thrusters (85/60)

4 Ring Dips or Ring Push-Ups

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